Crab Risotto

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Preparation : 10 min Cooking : 20 min
390 calories/serving

Ingredients

1 1/2 cup chicken broth 375 mL
4 tsp olive oil 20 mL
1 shallots, finely chopped 40 g
3/4 cup arborio rice 150 g
2 tsp Parsley and Garlic Base 10 mL
2 tbsp tomato paste 35 g
4 tbsp frozen peas 28 g
2 snow crab legs, cooked 260 g
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

A pressure-cooker will reduce the risotto cooking time to 7 min. The quantities given here are based on this recipe served as main course.

Method

  1. Heat the broth in a small saucepan on the stove or in a microwave oven. Keep it warm while cooking the risotto (about 20 min).
  2. Heat the oil in a large skillet or saucepan. Sauté the shallot 2-3 min, until it becomes translucent. Add the rice then cook 1-2 min, with constant stirring, until the rice grains are well toasted and translucent. Add the parsley and garlic base, tomato paste and peas.
  3. Cook the risotto, using the warmed broth until the rice is creamy but still al dente.
  4. Meanwhile, shell the cooked crab meat, using a nutcracker and scissors. Add the crab meat to the risotto at the vary last minute to warm it up.
  5. Remove the risotto pan from the heat and let stand for 2 min. Adjust the seasoning and serve.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

390

Fat

9 g

14 %

Saturated 1.3 g
+ Trans 0 g

6 %

Cholesterol

20 mg

Sodium

220 mg

9 %

Carbohydrate

69 g

23 %

Fibre

3 g

10 %

Sugars

3 g

Net Carbs

66 g

Protein

13 g

Vitamin A

57 %

Vitamin C

17 %

Calcium

4 %

Iron

18 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Selenium, Vitamin A, Vitamin B12, Vitamin K
Good source of  :
Copper, Iron, Magnesium, Potassium, Vitamin E, Zinc
Source of  :
Fibre, Folacin, Manganese, Niacin, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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