Brown Rice Risotto (Zero Oil & Healthy Heart Recipe) by Tarla Dalal

Brown Rice Risotto, vegetarian, cheese-based version that is made heart-friendly by using high-fibre brown rice, minimal cheese, and a mixture of cornflour and low-fat milk for thickening.
Recipe Link : http://www.tarladalal.com/Brown-Rice-Risotto-39634r

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Brown Rice Risotto

Risotto is one of the most famous Italian rice dishes, now popular all over the world. While it is now beheld as an exotic recipe, most Italians look at Risotto as a homely and soothing meal made with rice and some form of stock. Here is a vegetarian, cheese-based version that is made heart-friendly by using high-fibre brown rice, minimal cheese, and a mixture of cornflour and low-fat milk for thickening. With capsicums for colour and crunch, this Brown Rice Risotto is flavoured using readily-available ingredients that nevertheless add an irresistible aroma and taste.

Preparation Time: 25 minutes. Cooking Time: 10 minutes. Serves 3.

2 cups cooked brown rice
¼ cup finely chopped onions
2 tsp finely chopped garlic (lehsun)
½ cup finely chopped coloured capsicum (red, yellow and green)
2 tsp cornflour
1 cup low-fat milk, 99.7% fat-free
Salt to taste
1½ tsp dry red chilli flakes
2 tsp dried oregano
2 tsp grated mozarella cheese

For the garnish
Finely chopped coloured capsicum (red, yellow and green)

1. Dissolve the cornflour in 1 tbsp of milk and keep aside.
2. Heat a broad non-stick pan on a medium flame and when hot, add the onions and garlic and dry roast on a medium flame for 1 to 2 minutes or till the onions turn light brown in colour. Sprinkle a little water if the mixture starts burning.
3. Add the capsicum and dry roast on a medium flame for 1 minute.
4. Add the brown rice, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
5. Add the remaining milk, salt, chilli flakes, oregano and cornflour-milk mixture, mix well and cook on a medium flame for 3 to 4 minutes, while stirring continuously.
6. Add 1 tbsp of water and mash well using a potato masher.
7. Add the cheese, mix well and cook on a medium flame for another 1 minute, while stirring continuously.
Serve immediately garnished with coloured capsicum.

Nutritive value per serving
Energy : 184 calories
Protein : 6.3 gm
Carbohydrates : 35.4 gm
Invisible fat : 1.8 gm
Fibre : 2.5 gm
Zinc : 0.8 mg
Calcium: 131.9 mg