GOLDEN VALLEY, Minn.-- Today nutritionist and author Maria Emmerich joined us with a healthy risotto recipe that's packed with flavor.
Maria is the author of several books including, Secret Weight Loss Recipes. Maria is hosting a "Maximize Your Metabolism" class on Jan. 31 from 6-8:00 p.m. in Woodbury. For more details on the class and Maria, check out www.marianutrition.com.
1 head cauliflower
2 TBS coconut oil (or butter)
1/8 cup onion (Diced)
1/4 cup grated parmesan cheese
1 garlic clove (Chopped Fine)
1/2 cup mascarpone cheese (or cream cheese)
1/2 cup chicken broth
1/2 cup canned crab (instead of lobster...I'm cheap:)
fresh parsley (Garnish)
salt & pepper (To Taste)
Make the cauliflower "Rice". Using a food processor grind the fresh cauliflower until it is rice size. Sauté the onion and garlic in the oil in a frying pan.
Add "rice", salt & pepper, mascarpone and broth. Cook until it starts to reduce approximately 8 minutes, add parmesan cheese and lobster; stir.
Toss some fresh chopped Italian (flat leaf) parsley right on top before serving. This makes a great hearty main course dish.
Substitutions: Mix it up by using different vegetables, or add meat like shrimp or chicken. Just keep all the basics the same, try making it with asparagus or mushrooms. Makes 4 servings.
Nutritional Comparison (per serving):
Traditional Risotto = 226 calories, 8.2 fat, 40 carbs, 1 fiber, 8.9 protein
"Heathified" Risotto = 143 calories, 8.2g fat, 10.9g carbs, 4.1g fiber, 8.9g protein