Recipes
Sage, Lemon & Cheese Risotto with Orange Roasted Roots
Meal types: Main Meals
Sage, Lemon & Cheese Risotto with Orange Roasted Roots.
Ingredients
For the risotto:
30ml / 2tbsp olive oil
1 medium onion, chopped
350g/12oz risotto rice
Large curl lemon rind
3tbsp fresh sage leaves, chopped
Approx. 1.2 litres/2 pints hot chicken or vegetable stock
100g/3 ½ oz Lactofree semi-hard cheese, grated
Squeeze lemon juice
Salt & freshly ground black pepper
For the roasted roots:
1 small butternut squash
4 carrots, peeled and halved length ways
8 shallots, peeled
2 sweet potatoes, peeled cut into wedges
1 orange, cut in half
45 ml / 3 tbsp olive oil
8 garlic cloves
Lactofree Products
Instructions
To make the Risotto:
1. In a large, shallow pan, heat the oil.
2. Add the onion and gently fry for 10 minutes until softened. Stir in the rice, lemon rind and sage and gently fry for a few minutes until the rice is opaque.
3. Pour in the ¼ of the stock, and gently simmer, stirring, until all the stock is absorbed. Continue adding the hot stock, a little at a time, allowing it to be absorbed before more stock is added. Continue until the rice is just cooked.
4. Remove the lemon rind from the cooked risotto and stir in the Lactofree cheese. Season to taste with the lemon juice a little salt and plenty of freshly ground black pepper. Serve with roasted roots.
To make the Roasted Roots:
1. Preheat the oven to 200C/400F/Gas Mark 6.
2. Cut the butternut in half length ways and peel. Scoop out the seeds with a spoon and discard. Cut into chunks approximately 5cm/2in.
3. Place the butternut chunks, carrots, shallots, sweet potatoes into a roasting tin. Squeeze over the lemon juice and drizzle over the olive oil. Season well.
4. Roast for 20 minutes. Remove from oven and add the garlic cloves. Shake the tin and move the vegetables around to stop them sticking. Return to the oven for a further 20 minutes until tender and caramelised.
Health notes
This risotto not only tastes great but it’s also a filling meal for 500 Calories and under 1g of salt per serving, especially if using fresh stock. However, it doesn’t contribute significantly to your 5 a day so try serving it with roasted roots in the winter or a fresh salad in the summer eg Rocket and tomato, simply drizzled with a little balsamic vinegar.
This winter vegetable dish is also great to serve with a Sunday roast. It provides you with a good source of fibre, also the carrots & sweet potatoes provide a source of vitamin A for healthy skin and eyes (especially night vision). For a lower fat recipe use 2 vs 3 tablespoons of oil.
Nutrition Values per serving of Risotto
Energy (Calories) 500
Protein (g) 14.7
Sugars (g) 2.1
Fat (g) 17
Saturates (g) 6.4
Fibre (g) 1
Sodium (g) 0.3
Nutrition Values per serving of Roasted Roots
Energy (Calories) 237
Protein (g) 3.2
Sugars (g) 12.6
Fat (g) 12
Saturates (g) 1.9
Fibre (g) 5.1
Sodium (g) Trace