No stir salmon and broad bean risotto

No stir salmon and broad bean risotto

I love a risotto but it’s not practical for me to stand at the cooker ladling stock into a pan and stirring religiously.

One day I decided to try a throw it all in approach and I have to admit I was delighted with the final result.

This recipe is the 2nd risotto recipe that I’ve come up with.


This is one of the many recipes I created when I followed the 90 Day Plan by The Body Coach. Simply use your plans ingredient amounts instead of those shown in the recipe. There are 220 Create Your Own (CYO) friendly recipes in my app and on this website.

Ingredients for 1 serving

177 g salmon fillets
66 g risotto rice
1 chicken stock cube
400 ml boiling water
46 g onions
116 g mushrooms
6 g olive oil
149 g spinach
60 g broad beans, tinned
25 g reduced fat sour cream
10 g fresh dill
5 g parmesan cheese
salt and pepper

Method

  • Pre-heat your oven to 190°C fan/400°F.
  • Prepare your vegetables by slicing your onions and mushrooms.
  • Take a piece of kitchen foil, place the salmon in the centre, top with the dill.
  • Season the salmon to taste before wrapping it into a little parcel and baking it for approx 8 minutes.
  • Allow the salmon to rest while you prepare the remainder of the dish.
  • Put a frying pan on a medium heat add the oil then add the onion.  Keep an eye on the heat as you don’t want to colour the onion, only soften it.
  • Next add the mushrooms with a sprinkle of salt, this will help release the mushrooms natural juices eliminating the need for more oil.
  • After a couple of minutes add the rice and stir this into the onions and mushrooms.
  • Add the stock cube to the boiling water and add 3/4 of it to the pan.
  • Bring the mixture to the boil, then lower to a medium simmer adding the parmesan if you want to.
  • Give the mixture the very occasional stir, the rice should take around 20 minutes to cook aldente but add more water if you feel there’s not enough liquid to cook the rice. Eventually you want the pan to be on the dry side, no one likes a soggy risotto!
  • When you feel the rice is almost cooked, stir through the sour cream to add a creamy note to the dish.
  • Add the spinach and broad beans, giving it a stir to incorporate everything into the rice wilting the spinach and warming the broad beans.
  • After a couple of minutes the risotto will be ready to serve.
  • Top the risotto with the oven poached salmon.

Recipe Notes

  • For anyone following older BC plans, rice will be included as part of your carbs list, but the swaps page does not distinguish between varieties of rice and the macros for basmati and risotto rice are very similar.
  • Again, for anyone following older BC plans, salmon has been used in place of chicken breast.
  • Parmesan cheese it a totally optional ingredient for this recipe, but even the smallest amount will intensify the flavour!
  • I like to use low salt stock cubes.

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