Perfect for a fall evening, this colorful and hearty risotto is rich in flavor as well as immune-boosting vitamin A.Number of Servings: 6Ingredients: One 32-ounce carton all-natural chicken broth (4 cups)2 tablespoons extra virgin olive oil, divided1 medium onion, finely chopped (about 1 cup)2 cups Arborio rice (risotto)1 cup white wine or apple juice1 cup canned pure pumpkin1/2 teaspoon ground nutmeg1/2 cup grated Parmesan cheese1 pound jumbo shrimp, raw (16 to 20 count), shelled and de-veined Salt and freshly ground pepper1 tablespoon chopped fresh parsley, optionalNutrition Information: 450 calories, 9g fat (2g saturated, 0.4g omega-3), 680mg sodium, 59g carbohydrate, 5g fiber, 28g protein, 130% vitamin A, 10% vitamin C, 15% calcium, 20% iron
Instructions: Pour the chicken broth into a saucepan and bring to a simmer. Adjust the heat to keep the broth hot. Heat one tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until translucent, about 5 minutes. Add the rice and stir well to coat. Add the wine and stir until the liquid is absorbed. Start to add the chicken broth, about ½ cup at a time, stirring frequently. Allow the broth to be absorbed into the rice before adding the next ½ cup. When all the broth has been added and absorbed (this should take about 20 minutes), stir in the pumpkin, nutmeg, and Parmesan cheese. Reduce the heat to low. Meanwhile, heat the remaining tablespoon of the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 2 minute per side or until just cooked through. Season with salt and pepper to taste. Divide the risotto evenly between plates or pasta bowls and top with the shrimp. Sprinkle with the parsley as desired.
Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Authors, The Moms' Guide to Meal Makeovers
www.MealMakeoverMoms.com
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While we wait for the Chicago Tribune to answer our requests for a review of Michael Hawthorne's latest story about mercury in seafood let's take a look at some of his previous work.
These quesadillas are easy to make, chock full of good nutrition, and very tasty. The barbecue sauce adds a surprising kick of flavor. Number of Servings: 4Ingredients: 8 ounces cooked shrimp, diced1 orange bell pepper, roasted or grilled and finely diced2/3 cup fresh or frozen corn kernels, thawed1/2 cup reduced-fat shredded Cheddar cheese2 tablespoons all-natural barbecue sauceFour 10-inch flour tortillas2 teaspoons canola oilNutrition Information: 380 calories, 11g fat (3g saturated, 0.5g omega-3), 780mg sodium, 47g carbohydrate, 4g fiber, 23g protein, 25% vitamin A, 70% vitamin C, 20% calcium, 25% iron
Instructions: Combine the shrimp, bell pepper, corn kernels, cheese, and barbecue sauce in a bowl. Divide the mixture evenly and spread over half of each tortilla. Fold over, press down gently, and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add two of the quesadillas and cook until the tortillas become crisp and golden on the bottom, about 3 minutes. Flip the tortillas and cook an additional 2 minutes. Repeat with the remaining oil and quesadillas.
Cut into quarters and serve.
Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
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I read a review today of Starbuck's new breakfast offerings
(apparently the previously-offered hot sandwiches overpowered the
coffee smell) and got to thinking that I've never posted a single fish
for breakfast meal. I'm in a major cereal and fruit rut, but did
recently see a seafood breakfast idea that could break me of it. I
know it sounds unusual; nevertheless Chef Mark Bittman (the same
