Risotto or Italian rice is a wonderful way to have a low-cost, healthy meal for you and your family. Risotto tastes creamy, but the “cream” isn’t cream at all – the type of rice and the way the rice is cooked causes the starch in the rice to bind together and make the overall dish creamy and delicious.
History
Risotto is a relative latecomer to Italian cuisine. Like pasta, rice had to have come from Asia first, but the Italians were quick to make it their own. We know that rice was first planted in Italy’s Po valley in the 14th century, where it found a perfect climate to grow.
Ingredients
Making healthy risotto isn’t much of a challenge, because risotto is naturally healthy and you can make some very low fat and low cholesterol meals with risotto, especially if you add vegetables to it.
Rice
The type of rice used in risotto is important because if you use any old rice, you’re likely to end up with mush instead of risotto. The most common Italian rice available is Arborio, which is available at health food stores and specialty shops. You may find it in large chain grocery stories, but chances are you’ll have to look for it because it’s not standard rice. Other types of rice used in risotto are Carnaroli and Vialone Nano. If you’re able to find them, you’re in for a treat, but Arborio will work well.
Broth
The second important ingredient in risotto is the broth. Although many cooks say you can use bouillon, I’d skip that recommendation and make your own broth, or buy organic broth, available at most grocery stores (check the health food aisle) and health food stores. You can buy beef, chicken or even a vegetarian version, so it’s worth checking into.
Fats
When using fats with risotto, use healthy fats such as olive oil, safflower oil, sunflower oil or canola oil. Use butter and other animal and hydrogenated fats sparingly or not at all. If I use a “bad” fat, it’s usually butter and that’s for taste. A little goes a long way.
Vegetables and Meats
The vegetables and meats in the risotto are very important, so look to use the freshest you can find. Although more expensive, choose organic whenever possible. Also look for food that’s in season, whenever possible. Kale, onions and pumpkin can make a delightful winter risotto; zucchini and eggplant can offer a tasty choice with the summer harvest.
Cheese
Most people opt for parmesan or Romano cheese, but try pecorino Romano, that is, Romano made from sheep’s milk. It’s available in specialty and health shops and well worth purchasing because it is sharper and more flavorful than Romano made with cow’s milk.
How to Cook Risotto
Risotto isn’t cooked like other rice. Instead of dumping the rice in a saucepan with water and heat until boiling, risotto is gently simmered on the stovetop with a cup of liquid at a time until the liquid is absorbed. When you first start the risotto, you’ll need to heat olive oil in the deep pan and pour your rice in. Use a spatula and stir the rice around, so that it is coated with the oil. Then, if you’re planning on adding wine, you need to add that and turn the temperature on the stovetop to medium to medium-low to have it simmer. Once the liquid is absorbed, you add another cup. You keep doing this in that fashion until all the liquid is gone and the risotto is creamy.
Adding meats and vegetables is easy. You cook them first and then either leave them in with rice or add them afterwards. Risotto is easy to make ahead and store for a few days. Depending on the ingredients, leftovers can give you 2-3 days worth of meals and side dishes.
Basic Risotto
This is a basic risotto that you can use to base other risotto dishes from. But don’t be fooled by the simplicity of the dish, it’s tasty in its own right. Add sautéd vegetables and cooked meats for a heartier meal. Feeds 4-6 as a side dish or 2-4 as a main course.
½ cup onion chopped
4 garlic cloves, minced
3 Tbsp olive oil
½. (Vegans can use parmesan substitute).
Salt and pepper to taste
Butter to taste (optional)
1. Put a deep frying pan or large saucepan on the stove and add olive oil, garlic, onion and rice on medium heat. Coat the rice with the oil and sauté until the onion and garlic is tender.
2. Add optional white wine and simmer until absorbed.
3. Add 2 cups of broth or stock. Let simmer on the stove, stirring occasionally.
4. When the broth is absorbed, add another cup and let simmer, stirring occasionally.
5. Continue to add stock in this fashion until you’re out of stock.
6. Add cheese and stir.
7. Taste and add salt, pepper and butter as required.
8. Serve as a side dish or a main dish.
Mushroom and Spice Risotto
This is a favorite of mine, and is so easy to make, you’ll be making this all the time for dinner, lunch or even family and friends. Feeds 4-6 as a side dish or 2-4 as a main course.
¼ cup onion chopped
4 garlic cloves, minced
8 oz mushrooms (choose Crimini or for an earthy taste, Morels) sliced thin
4 Tbsp Olive Oil
1 ½ cups Arborio rice or other Italian Rice
5 cups of beef or mushroom broth or stock
½ cup pecorino Romano cheese or plain Romano or parmesan cheese, grated. (Vegans can use parmesan substitute).
1 Tbsp fresh basil or 1 Tbsp fresh rosemary (or 1 tsp dried equivalents)
Salt and pepper to taste
1. Put a deep frying pan or large saucepan on the stove and add olive oil, garlic, onion, mushrooms and rice on medium heat. Coat the rice with the oil and sauté until the onion and garlic is tender and the mushrooms are cooked.
2. Add 2 cups of broth or stock. Let simmer on the stove, stirring occasionally.
3. When the broth is absorbed, add another cup and let simmer, stirring occasionally.
4. Continue to add stock in this fashion until you’re out of stock.
5. Add herbs and stir.
6. Add cheese and stir.
7. Taste and add salt, pepper as required.
8. Serve as a side dish or a main dish.
Spinach or Kale and Pine Nut Risotto
A little different take on risotto, but adds the wonderful flavors of spinach or kale, not to mention the vitamins. Pine nuts add a unique texture, flavor and extra protein. Feeds 4-6 as a side dish or 2-4 as a main course.
4 cups fresh spinach or kale, thoroughly washed and rinsed and torn into pieces
2 cups water
½ tsp salt
½ cup onion chopped
4 garlic cloves, minced
4 Tbsp Olive Oil
1 ½ cups Arborio rice or other Italian Rice
¼ cup Pine Nuts or Pinon nuts
3 cups of chicken, vegetable, or beef broth or stock
½ cup pecorino Romano cheese or plain Romano or parmesan cheese, grated. (Vegans can use parmesan substitute)
Salt and pepper to taste
Butter to taste (optional)
1. Cook spinach or kale in a saucepan with water and ½ tsp salt until tender. Drain water into a measuring cup and reserve. Add enough water to equal two cups. Set aside water and spinach or kale.
2. Put a deep frying pan or large saucepan on the stove and add olive oil, garlic, onion, and rice and cook and rice on medium heat. Coat the rice with the oil and sauté until the onion and garlic is tender.
3. Add pine nuts and sauté.
4. Add spinach or kale and sauté.
5. Add 2 cups of broth or stock. Let simmer on the stove, stirring occasionally.
6. When the broth is absorbed, add a cup of the reserved spinach or kale water and let simmer, stirring occasionally.
7. When the water is absorbed, add a cup of stock or broth and let simmer, stirring occasionally.
8. Alternate water and broth or stock until you’re out of liquid.
9. Add cheese and stir.
10. Taste and add salt, pepper, and butter as required.
11. Serve as a side dish or a main dish.
References
Risotto, Its History and How to Make it Perfect
Risotto
