Northwest NEWS

June 5, 2000

Home & Garden

Dining In: Eat light, eat healthy

Risotto Primavera

Risotto Primavera

   3 c. defatted chicken stock or broth
   1 small green zucchini squash
   6 thin asparagus stalks, cut in 1/2 inch pieces, tips reserved
   1 medium carrot, halved lengthwise and thinly sliced
   1 Tbsp. extra-virgin olive oil
   1/4 c. finely chopped Spanish onion
   1 c. arborio rice
   Juice of 1/2 lemon
   1 small garlic clove, minced
   1/2 c. fresh garlic clove, minced
   1/2 c. fresh or frozen baby green peas
   1/4 c. chopped flat leaf parsley
   1 Tbsp. low fat yogurt
   2 Tbsp. grated Parmigiano-Reggiano cheese
   Salt and freshly ground pepper

   Heat the chicken stock to boiling. Set it aside. Halve the squash lengthwise. Scoop out the seeds with the tip of a teaspoon. Cut the squash into 1/2-inch pieces. Place in a bowl. Add the sliced asparagus and carrot. Heat the oil in a deep saucepan over medium high heat. Add the onion and sauté until it is translucent, about 2 minutes. Mix in the rice until it is coated with oil and opaque, about 1 minute. Add the lemon juice, stirring until the rice is almost dry, less than 1 minute. Mix in the garlic, and half the chopped vegetables, setting the rest aside. Cook one minute. Begin adding the hot broth, a half-cup at a time. Stir well after each addition. Cook until the rice is almost dry before adding more broth. When most of the broth has been used and the rice is almost done but still has a hard core, which takes about 15-18 minutes, add the rest of the reserved vegetables and parsley. Make the final addition of broth and cook until the rice is al dente, 3-4 minutes. Remove the pot from the heat. Stir in the yogurt and grated cheese. Season to taste with salt and pepper. Serve immediately. Makes 4 servings, each containing 323 calories and 5 grams of fat.

Turkey Picatta

   2 Tbsp. capers
   Four 4 oz. turkey cutlets
   2 Tbsp. flour
   1/4 tsp. salt
   1/4 tsp. ground pepper
   1/2 c. defatted chicken broth
   Juice of 1 lemon, about 1/4 c.

   If using salt-packed capers, soak them for 20 minutes in lukewarm water. Drain well. For vinegar-packed capers, drain, rinse well, and dry. Chop the capers and set them aside. Rinse the turkey cutlets and pat dry. Place the flour on a plate. Add the salt and pepper. Dredge the cutlets in the seasoned flour. Spray a large, non-stick skillet very well with cooking spray. Set the pan over medium-high heat. Brown the floured cutlets on one side, about 4 minutes. Turn and cook until the turkey is browned and the meat is faintly pink inside, reducing the heat, if necessary. Remove the cutlets to a plate. Add the chicken broth to the pan. With a wooden spoon, scrape up the browned bits in the pan. Mix in the lemon juice. Cook until the liquid is reduced by half. Replace the turkey in the pan. Add the capers. Cook until the cutlets are cooked though, about 2 minutes. Serve immediately. Each of the 4 servings contains 149 calories and 1 gram of fat.