This reduced-fat artichoke risotto is a gourmet vegetarian dish for Easter or any fresh spring meal. It's got tofu for a bit of protein, and is flavored with artichokes for extra flavor instead of cheese or cream so it's relatively low-fat, or at least reduced-fat.
Recipe courtesy of The Soy Foods Council
- 2 tablespoons sesame oil
- 1 tablespoon unsalted butter (or vegan margarine, to keep itvegan)
- 1 small onion, chopped
- 2 cups Carnaroli or Arborio risotto rice
- ¼ cup soy milk
- ¼ cup apple juice
- 6 cups vegetable broth or stock, heated
- 1 tablespoon butter or vegan margarine
- 2 cloves garlic, minced
- 8 ouncessilken tofu, cubed
- 13 ounces cooked Artichoke hearts, diced
- Cayenne pepper to taste.
- In sauce pot over medium-high heat, heat oil and butter. Add rice and cook, stirring frequently, until rice begins to brown. Add half of the chopped onion, soy milk and apple juice. Cook and stir until liquid is absorbed.
- Add the hot vegetable broth, about 1 cup at a time. (Reserve 1/4 cup broth.) Cook and stir after each addition until broth is absorbed. Reduce heat to low, cover and cook 20 minutes.
- Meanwhile, in small saucepan over medium high heat, cook remaining half of onion in the 1 tablespoon butter until lightly browned. Stir in garlic and cook briefly. Add tofu and cook another few minutes.
- Remove rice from heat and stir in reserved 1/4 cup broth, tofu mixture and artichoke hearts. Heat through. Season with cayenne pepper to taste.
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|Nutritional Guidelines (per serving)|
|Total Fat||8 g|
|Saturated Fat||2 g|
|Unsaturated Fat||3 g|
|Dietary Fiber||3 g|