Simple Risotto

Risotto is a staple meal in our house. It's one of those meals you can whip together with on-hand pantry items, yet it's completely satisfying, and especially popular with the little ones. The other night I made it with a very low sodium chicken broth so that my 9 month old could enjoy it too...which he definitely did!



Simple Risotto

Serves 4

1 tablespoon olive oil
1 tablespoon unsalted butter
1 small onion, chopped
1 cup arborio rice
3 cups low-sodium chicken broth
2 tablespoons freshly grated Parmesan cheese (optional)

1. Heat oil and butter in a large skillet or Dutch Oven over medium-high heat. Add onion and saute for about 3 minutes. Stir in rice and saute for another 2 minutes.
2. Reduce heat to medium and add 1 cup of broth and cook until most of the liquid is absorbed, stirring frequently. Continue to add broth, 1/2 cup at a time, stirring regularly. Cook until broth is gone or rice is tender, adding water if necessary.
3. Season with freshly grated Parmesan cheese and serve.

Penne with Leafy Greens

Nutrient-packed leafy greens, such as Swiss Chard, are in season this time of year. Swiss Chard is a definite super food, rich in vitamins K and C, and calcium. You could also substitute another leafy green, such as spinach in this recipe, but if you've been eyeing these vibrant greens in your local market, and just haven't been sure what to do with them, then this is your chance to pick some up and give them a go...

Penne with Leafy Greens

Servings: 2

2 tablespoons hazelnuts, roughly chopped
6 ounces penne (slightly less than ½ of a 1-pound box of pasta)
½ tablespoon olive oil
2 garlic cloves, thinly sliced
1 bunch Swiss chard, stemmed and chopped
¼ teaspoon salt
½ tablespoon butter
Freshly ground pepper to taste
2 tablespoons freshly grated Parmesan

1. Toast hazelnuts in a small skillet over low heat. Stir and toss for a few minutes, until fragrant.
2. Cook pasta according to package directions, omitting salt and fat. When pasta is done, reserve ½ cup of water before draining.
3. Heat olive oil in a large Dutch oven or deep skillet over medium heat. Add garlic and sauté for 2-3 minutes. Add chard and sprinkle with salt. Increase heat to medium-high and stir until chard begins to wilt. Cover the pot and cook for 2-3 minutes, or until tender, stirring occasionally.
4. Add the reserved pasta water and butter to the chard, and cook until the butter is melted. Then add the drained pasta, mix well, and cook for another 1-2 minutes.
5. Season with pepper to taste. Portion onto two plates, and top with parmesan and hazelnuts.
   
   
   Nutrition Information
   (For ½ of recipe) 470 calories; 71 g carbohydrate; 17 g protein; 14 g fat (4 g sat); 5 g fiber; 660 mg sodium. Exchanges: 4 starches; 2 vegetables; 2 fats; ½ high fat meat substitute.

Garlicky-Beef Stir-Fry

A stir-fry is an easy way to get a colorful mix of vegetables on the table. It's also a great way to make use of leftover, uncooked vegetables. Subsitute your leftovers or favorites in the recipe below and make your own stir-fry creation...

Garlicky-Beef Stir-Fry

Serves: 4

1 tablespoon olive oil
4 garlic cloves, thinly sliced
1 pound boneless sirloin steak, visible fat removed, and sliced into thin strips
2 medium carrots, sliced into ¼ inch pieces
6 tablespoons water
2 medium red bell peppers, seeded and sliced into strips
2 cups snow peas, ends trimmed
2/3 cup hoisin sauce

1. Heat oil in a wok (or large nonstick skillet) over medium-high heat.
2. Add the garlic and beef, and stir fry for 3-4 minutes, or until beef is cooked through. Place meat onto a plate and wipe out pan.
3. Add the carrot and water to the wok. Cover partially and stir occasionally for 5-6 minutes.
4. Add the pepper and snow peas and stir-fry for about 2 minutes.
5. Add the hoisin sauce, increase the heat to high, and cook for about 30 seconds.
6. Add the beef and cook for about another minute.

Nutrition Information
(For ¼ of recipe) 400 calories; 29 g carbohydrate; 26 g protein; 20 g fat (7 g sat); 4 g fiber; 765 mg sodium. Exchanges: 3 lean meats; 3 vegetables; 1 fat; 1 starch.

Serve with rice, for optimal nutrition go for brown rice.