Cut the calories: healthy risotto recipe

4:07 PM, Jan 18, 2011   |    comments
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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

Lobster Risotto

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

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