High prebiotic diet recipe: Leek, pea and prawn risotto

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Serves 5 x 420g serves
Note, this recipe can be easily adapted to be vegetarian.
Ingredients
- ¾ Lemon (2g zest) to create Lemon zest
- 1 1/4 tsp (3g) Pepper black cracked
- ½ tsp (3g) Salt
- 350g Rice – Arborio or Carnaroli
- 1 tbs (30g) Bran - wheat
- 6 large cloves (38g) Garlic – crushed
- ¾ (150g) Leek bulbs (white bit of leek). Choose leeks with long white sections
- 5 tbs (60g) Oil - olive
- ¾ C (130g) Peas frozen
- ~1L Chicken or vegetable stock
- 250g Cooked prawn meat
- 3 tbs (40g) Parmesan cheese
- ½ bunch (25g) Basil leaves, roughly chopped.
Method
- Bring stock to the boil and keep at a low simmer
- Fry off leeks and garlic in olive oil until fragrant.
- Add rice and stir to coat over a high heat (~4-5 minutes)
- Stir through bran
- Add stock gradually stirring constantly
- Add peas after 10 minutes cooking
- Continue to add stock
- Total cooking time after the addition of the stock is 17 to 20 minutes. The rice should be al dente
- Remove from heat and stir through pistachios, parmesan, prawns and basil
Note: extra stock may be required