5. Prawn Risotto
Prawns are a good low-calorie source of protein and omega-3, however, they are high in cholesterol fats so should be avoided if you are watching your cholesterol level. Rice is easy to digest but filling, so a little goes a long way.
Ingredients (serves 4):
1 Tbsp olive oil (or oil of your choice)
2 cups Arborio risotto rice
20 large prawns
1 cup of green onions, chopped
4 cloves garlic, minced
5 cups of low-salt chicken or fish broth (or a mixture of both)
Juice of ½ lemon
1 Tbsp Parmesan cheese
1 Tbsp chives, chopped
Salt and pepper to taste
Over a medium heat, heat the oil in a large pan and gently saute the green onions and garlic without letting them color. In another pan bring the broth to the boil and set to one side. Add the rice to the vegetables and cook (while stirring) until it becomes translucent, then add a ladleful of the broth and cook until the broth has been absorbed by the rice while continuing to stir the rice at regular intervals. Broil or fry the prawns and then chop into smaller pieces. Continue until all of the broth has been used and the rice is soft and then add the prawns to the risotto. Sprinkle with the lemon juice and Parmesan cheese, and season to taste.
Source: Macmillan Cancer Support
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