Tuna Chilli Risotto Low Fat Recipes

TUNA RISOTTO

Steps:

• Heat oil in a large skillet and add rice and garlic. Cook and stir for 2 to 3 minutes until rice is coated with oil and starts to turn a bit golden in spots.
• Add wine, pepper, and 1 cup chicken broth to the skillet. Bring to a boil, then reduce heat to medium and cook mixture for 8 to 10 minutes, stirring frequently, until liquid is absorbed.
• Add about 1/2 cup of the remaining broth, stirring the rice until liquid is absorbed.
• Continue until the rice is tender, and the risotto is the consistency you want.
• Add lemon juice, spinach, lemon peel, and tuna. Cook and stir gently until spinach is wilted.
• Stir in butter until melted along with 1/2 cup cheese. Sprinkle with remaining cheese and serve.

TUNA RISOTTO FROM THE PANTRY

Steps:

• Drain the tuna over a bowl. Stir the tuna water into the chicken or vegetable stock. Taste and add more salt as needed for a well-seasoned stock. Break up the tuna in a bowl, and add to it 1 of the garlic cloves, 1 tablespoon of the olive oil, and the parsley. Set aside.
• Bring the stock to a simmer in a saucepan and turn the heat to low.
• Heat the remaining tablespoon of oil over medium heat in a large nonstick frying pan or wide saucepan and add the onion. Cook, stirring, until tender, about 5 minutes, and add the remaining garlic. Cook, stirring, for about a minute, until the garlic is fragrant, and stir in the anchovies and tomatoes. Cook, stirring, until the tomatoes have cooked down and the mixture is fragrant, 5 to 10 minutes. Season to taste with salt and pepper.
• Add the rice and cook, stirring, until the grains of rice are separate and well coated with the tomato mixture, 2 to 3 minutes.
• Stir in the wine and cook over medium heat, stirring constantly. The wine should bubble, but not too quickly. You want some of the flavor to cook into the rice before it evaporates. When the wine has just about evaporated, rub the saffron between your fingertips and stir in, along with a ladleful or two of the simmering stock, enough to just cover the rice. The stock should bubble slowly. Cook, stirring often and vigorously, until it is just about absorbed. Add another ladleful of the stock and continue to cook in this fashion, not too fast and not too slowly, adding more stock when the rice is almost dry, for 20 to 25 minutes. Taste a bit of the rice. It should taste chewy but not hard in the middle. Definitely not soft like steamed rice. If it is still hard in the middle, you need to keep adding stock and cook for another 5 minutes or so. Taste and adjust salt.
• When the rice is cooked al dente, stir in the tuna mixture and peas and add another ladleful or two of stock and several twists of the peppermill. Stir for a couple of minutes, taste and adjust seasonings. The mixture should be creamy. Add a little more stock if it is not. Spoon onto plates or wide soup bowls and serve.

TUNA CHILLI RISOTTO (LOW FAT)

Steps:

• Sauté onion or leek in pan with the extra stock (or olive oil) add chilli and rice and cook 1-2 minutes.
• Using a medium size saucepan bring stock to the boil, then reduce heat and allow to simmer.
• Add 1 cup of the simmering stock to the rice, onion mixture and stir until stock has been absorbed; continue adding stock, a cup at a time and stirring frequently.
• Add peas, tuna and lemon juice & zest and stir into risotto, cook another minute or two to heat through.
• Serve parmesan on the side.

BAKED TUNA RISOTTO

Steps:

• Preheat the oven to 200°C.
• Heat an ovenproof dish (with a lid) over a medium heat with oil. Add onion, garlic and sea salt and stir for five minutes, or until the onion is soft.
• Add the rice to the dish and stir for another minute.
• Add the stock and the chopped tomatoes and bring to simmering point. Stir in the tuna and zucchinis and season with black pepper.
• Cover the dish, transfer to the oven and bake the risotto for 30 minutes, or until cooked.
• Garnish with parsley and serve with parmesan if desired.

CREAMY TUNA RISOTTO

Steps:

• Par boil rice in chicken broth for 5 minutes or until slightly softened.
• Drain and set aside BOTH rice AND broth.
• Brown garlic, pepper, celery and onion over medium heat.
• Mix in rice and rosemary, and ladle broth over top until rice is covered. Lower to medium-low heat. Cover and cook for 10-15 minutes.
• While rice is cooking, cube the tuna steak (about 1/2 inch cubes), season with black pepper and pan sear on high heat for 30 seconds on each side. Lay on top of rice and let cook at least five minutes.
• Heat broiler to 350°F.
• When rice is soft and broth fully reduced, mix in cream. Let cook two minutes and then set aside to steam for five minutes.
• Cut thin slices of mozzarella.
• Dish risotto into oven safe plates (ceramic pie plates work wonderfully) and cover with mozzarella slices and toss under broiler for 2-5 minutes, until cheese is melted and begins browning.
• Serve immediately.

CHICKEN, SAFFRON RISOTTO (LOW FAT)

Steps:

• Sauté leek in pan with the extra stock, enough to cover bottom of pan. Cook until soft or even light brown, adding more stock if necessary.
• Add saffron and rice and stir until moistened.
• Bring chicken stock to the boil, then reduce heat to simmer.
• Add 1 cup of stock to the rice and stir until stock has been taken up; continue adding stock, a cup at a time and stirring in until taken up by the rice.
• Add peas, chicken* and lemon juice, zest and stir into risotto; cook 2 minutes more.
• Serve with parmesan cheese on the side - optional.
• *I partially cooked the chicken breast, cut into strips, in a little seasoned stock, then cut into reasonably large bite sized pieces and added to risotto.

TUNA RISOTTO

Steps:

• Heat olive oil and fry off onions, garlic and sea salt and stir for 5 minutes, or until onion is soft.
• Add rice and stir for 1 minute.
• Add stock and tomatoes bring to simmering point.
• Stir in Tuna.
• Cover and cook for 30 minutes or until rice is cooked.
• 5 minutes before serving, stir in peas.