December 2010-Health Bites

Baked Risotto Primavera

This updated spring classic calls for nutty-tasting short-grain brown rice instead of the traditional white arborio. Because the cooking time is longer with whole-grain rice, this risotto is cooked in the oven rather than on the stovetop, eliminating the need for almost constant stirring.

6 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 1 hour 10 minutes

Ingredients
1 tablespoon extra-virgin olive oil
2 medium onions, chopped (about 1 1/2 cups)
1 cup short- or medium-grain brown rice, (see Ingredient note)
3 cloves garlic, minced
1/2 cup dry white wine
2 14-1/2-ounce can reduced-sodium chicken broth, or 3 1/2 cups vegetable broth
8 ounces asparagus, ends trimmed, cut into 1-inch pieces (2 cups)
1 cup sugar snap peas, or snow peas, trimmed, cut into 1-inch pieces
1 cup diced red bell pepper, (1 medium)
1 1/2 cups freshly grated Parmesan cheese, (3 1/2 ounces)
1/4 cup chopped fresh parsley
1/4 cup chopped fresh chives
1-2 teaspoons freshly grated lemon zest
Freshly ground pepper, to taste


Preperation

  1. Preheat oven to 425° F.

  2. Heat oil in a Dutch oven or ovenproof high sided skillet over medium heat. Add onions and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in rice and garlic; cook, stirring, 1 to 2 minutes. Stir in wine and simmer until it has mostly evaporated. Add broth and bring to a boil. Cover the pan and transfer to the oven.

  3. Shortly before the risotto is done, steam asparagus, peas and bell pepper until crisp-tender, about 4 minutes.

  4. Fold the steamed vegetables, Parmesan, parsley, chives, lemon zest and pepper into the risotto. Serve immediately.

Tips & Notes

Ingredient Note: Use short- or medium-grain brown rice, available in natural-foods stores and large supermarkets, to achieve the characteristic creamy risotto texture. sells an excellent short-grain brown rice

Nutrition Information:

Per serving : 267 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 11 mg; 35 g Carbohydrates; 12 g Protein; 4 g Fiber; 607 mg Sodium; 458 mg Potassium


Peach & Blueberry Cobbler

This is a healthier version of a traditional cobbler, with canola oil in place of some of the butter and whole-wheat flour instead of all-purpose flour. Unlike more classic biscuit-topped cobblers, the peaches and blueberries are nestled into a tender batter that swells around the fruit as it bakes. Other fruits may be substituted. It's especially beautiful when baked in and served right from a cast-iron skillet.

10 servings | Active Time: 20 minutes | Total Time: 1 1/4 hours

Ingredients
3 tablespoons unsalted butter
3 tablespoons canola oil
1 cup whole-wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup reduced-fat milk
1/2 cup sugar
1 teaspoon vanilla extract
3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen
2 cups (1 pint) fresh or frozen blueberries


Preperation

  1. Preheat oven to 350°F.

  2. Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.

  3. Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine

  4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.

  5. Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.

Nutrition Information:

Per serving : 182 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 11 mg Cholesterol; 26 g Carbohydrates; 3 g Protein; 3 g Fiber; 212 mg Sodium; 140 mg Potassium


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