Rosy beet risotto.
Delicious, earthy Ontario beets lend a pretty hue to this all-time favourite Italian dish.
Photo Courtesy/FOODLAND ONTARIO
4 cups chicken or vegetable broth
2 tbsp olive oil
1 medium red onion, finely chopped
2 stalks celery, finely chopped
2 cloves garlic, minced
1/2 tsp dried thyme
1 cup arborio rice
1/2 cup fruity red wine
3 cups diced cooked beets (four medium)
1/2 cup freshly grated parmesan cheese
2 tbsp each snipped fresh dill and chives
Salt and pepper
In small saucepan, bring broth to simmer; keep warm.
In large saucepan or deep skillet heat oil over medium heat, add onion, celery, garlic and thyme; cook for five minutes, stirring. Add rice and cook, stirring, until grains are translucent, about two minutes.
Pour in 1/2 cup of the warm broth; cook, stirring constantly, until all liquid is absorbed. Stir in wine; cook, stirring constantly, until all wine is absorbed. Continue to add warm broth, 1/2 cup at a time, stirring constantly and waiting until broth is absorbed before adding more, until rice is creamy and just tender, about 20 minutes.
About five minutes before rice is tender, gently stir in beets to heat through. Stir in Parmesan cheese, dill, chives, and salt and pepper to taste. Serve immediately.
Nutritional information: one serving (when recipe serves eight as a starter)
Protein: 7 grams
Fat: 6 grams
Carbohydrates: 29 grams
Calories: 201
Fibre: 2 grams
~ Recipe courtesy of Foodland Ontario
Swiss chard frittata in a pita
4 eggs
1 tbsp water
1 tsp olive oil
1/4 cup chopped onion
1/2 tsp minced garlic
2 cups packed chopped Swiss chard
2 tbsp chopped fresh basil or 1/2 tsp dried
1/4 cup grated Parmesan cheese
2 small six-inch pita breads
In a small bowl, whisk together eggs and water. Set aside.
In a small (eight-inch) non-stick skillet, heat oil over medium-high heat. Add onions and garlic, cook for one to two minutes. Stir in chard and basil (it will cook down, if necessary, add it in two batches); cook for three to four minutes or until chard is wilted.
Remove from pan; set aside.
Wipe skillet and place over medium heat. Add half of the chard mixture and half of the egg mixture. Cook for three to five minutes or until browned at the bottom, but still not completely set on top; sprinkle with half of the cheese. Flip frittata over; cook for one to two minutes or until brown and completely set.
Remove from pan and cut in half.
Repeat with remaining ingredients to make second frittata.
Cut pitas in half and place frittata halves in each site.
Nutritional information: one pita
Protein: 27 grams
Fat: 17 grams
Carbohydrates: 43 grams
Fibre: 4 grams
Calories: 431
~ Recipe courtesy of Dieticians of Canada