Brown Rice Risotto (Zero Oil and Healthy Heart)

Risotto is one of the most famous Italian rice dishes, now popular all over the world. While it is now beheld as an exotic recipe, most Italians look at Risotto as a homely and soothing meal made with rice and some form of stock. Here is a vegetarian, cheese-based version that is made heart-friendly by using high-fibre brown rice, minimal cheese, and a mixture of cornflour and low-fat milk for thickening. With capsicums for color and crunch, this Brown Rice Risotto is flavored using readily-available ingredients that nevertheless add an irresistible aroma and taste.

Ingredients

Cooked brown rice 2 Cup (32 tbs)
Finely chopped onion 1/4 Cup (4 tbs)
Finely chopped garlic 2 Teaspoon
Finely chopped capsicum 1/2 Cup (8 tbs) (red, yellow and green mixed)
Corn flour 2 Teaspoon
Low fat milk 1 Cup (16 tbs) (99.7% fat
Salt To Taste
Dry red chili flakes 1 1/2 Teaspoon
Dried oregano 2 Teaspoon
Grated mozzarella cheese 2 Teaspoon
For garnish
Finely chopped capsicum 1 Tablespoon (red, yellow and green mixed as needed)

Directions

GETTING READY

1. In a small bowl, dissolve the corn flour in 1 tablespoon of milk and set aside.

MAKING

2. Place a non-stick pan over medium flame and when hot, add onion and garlic. Dry roast for 1-2 minutes or until onions turn light brown. Sprinkle little water if the mixture starts burning.

3. Add capsicum and dry roast over medium flame for 1 minute.

4. Add cooked brown rice, stir occasionally and cook for 2 minutes.

5. Add remaining milk, salt, chilli flakes, oregano and corn flour-milk mixture. Stir constantly and cook for 3-4 minutes.

6. Pour 1 tablespoon of water and mash well using a potato masher.

7. Add cheese, stir occasionally and cook for another 1 minute.

SERVING

8. Serve immediately garnished with coloured capsicum.

Recipe Summary

Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 3

Nutrition Facts

Serving size

Calories 230Calories from Fat 25

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 203 mg8.46%

Total Carbohydrates 44 g14.7%

Dietary Fiber 5 g20%

Sugars 5 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet