Looking to up your nutrient quota? Make this tasty, vitamin-rich risotto dish
By Healthy Diet
500g peas, cooked and cooled
1.5 litres chicken, fish or vegetable stock
8 tbsp butter or coconut oil, plus a knob for frying
3 shallots, finely chopped
400g Arborio rice
200ml dry white wine (for an alcohol-free version just use water or more stock)
400g scallops, cleaned
50g Parmesan (optional)
zest of 1 lemon, keep the lemon to serve as wedge
small bunch of mint
sea salt and black pepper
Place about half the peas and about 100ml of the chicken stock in a blender or food processor and blend until smooth. Set aside.
In a medium pan, heat the remaining stock so that it is warm but not boiling.
Place a large deep frying pan over a medium heat and add four tablespoons of the butter or coconut oil and the shallots. Cook, stirring, until soft, which will take about 5 minutes.
Stir in the rice and add the wine, if using. Let it cook until most of the liquid has evaporated. At this point add a ladle or two of stock. Stir gently and add more stock once all the liquid has nearly gone. Repeat for about 15 minutes, then check to see whether the rice is cooked – it should be slightly glutinous but still have bite. Continue to add the stock until the rice has reached the ideal consistency, leaving one tablespoon for the peas.
Season with salt and pepper and stir in two tablespoons of butter or coconut oil, the lemon zest and Parmesan, if using.
Fold in the pea purée and the remaining whole peas. Season to taste, add a tablespoon more stock and leave off the heat, but covered, while you sear the scallops.
Ensure the scallops are very dry by patting them with some kitchen paper, so they crisp up nicely. Melt a knob of butter or coconut oil in a non-stick pan.
Season both sides of the scallops with salt and a little pepper before adding them to the hot pan. They will cook better if they are not touching, so use a large pan or cook in batches. Cook for about 8 minutes, turning halfway through the time; they should have taken on a nice colour but still be soft.
Taste the risotto and add more seasoning or liquid if needed. Spoon into bowls and divide the scallops up equally. Tear over some mint leaves and serve with a wedge of lemon and grated Parmesan, if you like.
The views expressed on this site are not those of the Publisher. Always consult your GP or a health professional before beginning any diet or trying any of the products or advice mentioned in Healthy Diet, particularly if you have a medical condition for which it may not be advisable.