Spring Risotto

Risotto is such a simple dish and worth mastering for those match day -1 meals. I think what puts people off is the length of time it can take for the rice to be cooked but this is what makes it so worthwhile. Agitating the rice is important, because risotto's creaminess comes from the starch generated when grains of rice are aggravated.

Did you know starch is the storage form of carbohydrate in plants? Well now you do and there are two different forms - amylose and amylopectin. The relative proportions present in foods will have an impact on the properties. For example, short grain rice varieties such as Aroborio or Carnaroli, used for making risotto contain more amylopectin than amylose and is responsible for that creaminess. All you need to do is stir so put on a good podcast and get making - you won't regret it.

This is such a simple base recipe and you can get creative and add whatever you like - prawns or chorizo would be delicious in this!

Serves 3

Ingreditents:

1tsbp. olive oil

1 onion, finely diced

300g arborio rice

2 garlic cloves, crushed

150ml white wine (optional)

1-1.2L stock

80g parmesan, finely grated

Knob butter (optional)

250g frozen peas (or broad beans)

150g asparagus, roughy chopped into pieces

Juice ½ lemon

herbs (dill, party, chives...)

Method:

1). Heat the oil in a saucepan and add the diced onion fry for 8-10mins until softening and becoming translucent but not becoming golden. Add garlic and rice cook for a minute.

2). If using the wine add it now and let it reduce. Then ladle at a time add the stock - make sure it is hot when being added - stirring between each ladleful to ensure the liquid is absorbed before adding the next. Stir regularly - the constant stirring releases the starches in the rice and creates that creamy consistency.

3). When down to the last ladle or two, add the peas, asparagus and lemon juice and continue to cook. At this point you will need to check the rice and see if it is sufficiently cooked. For example, if the rice is still hard when you bit down on a grain it will require more liquid so you will have to judge this. Keep adding liquid until the rice is cooked.

4). Once sufficiently cooked add grated parmesan, a knob of butter if using (creates a shiny and even more extravagant risotto) and herbs. Adjust the seasoning - may want to add a little more lemon juice or black pepper.

5). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 419

Fat (g): 15

Saturates (g): 6.1

Carbohydrates (g): 39

Sugars (g): 5

Protein (g): 20

The Sports Chef