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