Low Fat Creamy Cauliflower and Mackerel Risotto: A Delicious and Nutritious Twist on a Classic Dish
Risotto, a traditional Italian dish, is often associated with rich and creamy sauces, heavy on the butter and Parmesan cheese. However, with a few simple tweaks, it’s possible to create a low-fat version that’s just as flavorful and satisfying. In this article, we’ll explore the benefits of using cauliflower and mackerel in a creamy risotto, and provide a recipe to try at home.
The Benefits of Cauliflower
Cauliflower is a versatile and nutritious vegetable that’s often overlooked in favor of more popular choices like broccoli and carrots. However, it’s a great source of vitamins, minerals, and antioxidants, making it an excellent addition to a healthy diet. In the context of risotto, cauliflower adds a creamy texture and a subtle sweetness that pairs perfectly with the savory flavors of the mackerel.
The Benefits of Mackerel
Mackerel is a fatty fish that’s rich in omega-3 fatty acids, which are essential for heart health and brain function. It’s also a good source of protein and various vitamins and minerals, including vitamin D and selenium. When cooked with the cauliflower, the mackerel adds a rich and buttery flavor to the dish without the need for excessive amounts of butter or cream.
The Recipe
Here’s a simple recipe for low-fat creamy cauliflower and mackerel risotto that serves 4:
Ingredients:
- 1 head of cauliflower, broken into florets
- 2 tablespoons of olive oil
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 cup of Arborio rice
- 4 cups of vegetable broth, warmed
- 1/2 cup of grated Parmesan cheese (low-fat)
- 1/4 cup of chopped fresh parsley
- 1/2 cup of cooked mackerel, flaked
- Salt and pepper to taste
- Freshly ground black pepper, to taste
Instructions:
- In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.
- Add the minced garlic and cook for an additional minute, until fragrant.
- Add the cauliflower florets and cook until they start to soften, about 5 minutes.
- Add the Arborio rice and cook for 1-2 minutes, until the rice is coated in oil and slightly toasted.
- Add the warmed vegetable broth, 1/2 cup at a time, stirring constantly and allowing each portion to absorb before adding the next.
- After 20-25 minutes of cooking, the rice should be creamy and tender. Stir in the Parmesan cheese and chopped parsley.
- Add the flaked mackerel and stir to combine. Season with salt, pepper, and black pepper to taste.
- Serve immediately, garnished with additional parsley if desired.
Tips and Variations
- To make the dish even lower in fat, use a mixture of vegetable broth and water instead of all broth.
- Add some heat to the dish by incorporating diced jalapeños or red pepper flakes.
- Substitute other types of fish, such as cod or tilapia, if mackerel is not available.
- Experiment with different herbs and spices, such as thyme or paprika, to add additional flavor to the dish.
Conclusion
Low-fat creamy cauliflower and mackerel risotto is a delicious and nutritious twist on a classic dish. By using cauliflower and mackerel, you can create a creamy and flavorful risotto without the need for excessive amounts of butter or cream. This recipe is perfect for those looking for a healthier alternative to traditional risotto, and is sure to become a new favorite in your household.
Low Fat Creamy Cauliflower and Meckerel Risotto
You can view how to make this recipe [here](https://www.youtube.com/watch?v=G_rKbNuYLXc)
**Ingredients**
* half of a white cauliflower (this makes 2 servings)
* 60-70g of Arborio/Carnaroli/Roma rice per serving
* one teaspon each of dry thyme and dry chives
* 100g (per serving) of canned meckerel or any other canned fish
* 20g of grated parmiggiano reggiano (per serving)
* the juice and the zest of half a lemon
**Directions**
1. Cut the cauliflower in small pieces and then boil it in 2 liters of water. Season the water with salt, dry thyme and dry chives.
2. Cook the cauliflower for 10 to 15 minutes and then set it aside. Roast the raw risotto in a pan for 2-3 minutes and then deglaze it with the cauliflower broth (along with the cooked cauliflower).
3. Keep adding the cauliflower with its broth until the risotto is almost al dente. At this point, you want to add the canned meckerel (or any other canned fish) and cook it along with the risotto until the rice it’s cooked through.
4. Turn the heat off and let the risotto rest for about 2-3 minutes. Grate the parmigiano and add the lemon zest and juice. Stir until creamy and serve hot.