Friday, November 01, 2013

Seafood risotto - FODMAPs friendly

Before I discovered the joys of eating a low FODMAPs diet, we started making our own stock after having a roast chicken (and now I have a FODMAPs friendly version). It seemed to be an easy way to get the most out of our chicken. We quickly discovered that it also tasted fantastic.

We predominantly use stock in our house for risotto. So I have adapted our regular risotto recipe to one that is FODMAPs friendly. It is still super tasty and doesn't make my stomach hurt or blow up like a balloon.

Here's the general gist of it.


A good glug of garlic oil
4dl arborio rice
1 red capsicum, diced
1 tub of mini prawns
2-3 slices of smoked salmon or gravlax, diced
3/4 cup frozen peas* 
3/4 cup grated parmesan
3/4 cup white wine (optional, but add extra stock if you don't use it)
1 litre chicken stock
1 blob/knob of butter at the end
1 big handful of fresh mint or a good shake or two of dried mint
Juice of half a lemon  

*peas are a moderate FODMAPs containing food and while this portion size should be safe (even on elimination), just be careful with how many you add.


1. Put the stock on a low heat. It should look a bit like this:

warm stock

2. Add the garlic oil and rice to a big pot and bring to a medium/medium high heat ( I use 4 out of 6 on our electric stove) and stir with a wooden spoon. At this stage you want to toast the rice. Stir for a few minutes to both coat the rice in oil and to start the cooking process. I generally do this for a few minutes while I make sure I've got everything I need.

3. Add your wine if you are using it. You want the wine to cook off quickly, which is why the toasting before will do you a favour.
If not, add the first ladle full of stock and stir, stir, stir.

4. Continue adding stock, a little at a time,  and stirring. You want it to cook slowly at a simmer, not a boil. You may need to lower the heat a little as you cook. 

5. At this stage I usually start chopping my capsicum between stirs and grate the cheese, get the prawns rinsed and the salmon chopped. 

The rice should look like this when it's on its way to being ready. 

rice underway

6. When the rice is cooked, it is time to add the other ingredients. Put 2/3 of the parmesan in, the capsicum, the prawns, salmon, peas and mint. Adding them last makes sure you don't overcook the prawns and make them tough. The ones we use are precooked and just need reheating.

ingredients risotto

7. Give the whole thing a good stir to mix it through and heat up the peas to eating temperature. 

8. When the risotto looks ready to go, add the butter and lemon juice, and serve. The consistency I like is fluid but not soggy or gluggy.
Serving on a plate rather than a bowl ensures that your risotto doesn't continue to cook while you are eating it. 

risotto done 2

I like to serve with a bit of mint on the top with some parmesan sprinkled over and the boy loves a bit of cracked pepper. We also like to add a bit more lemon juice when we serve it. I love the acidity of the lemon juice with an unholy passion. TWO is also fond of lemon and delights in squeezing it onto our plates and then just sucking on the remnants of the lemon to get more juice out for herself. 

Risotto is one meal that we can guarantee TWO will eat. She loves it and will eat all the ingredients, even if they aren't ones she is familiar with, or would otherwise reject in other contexts.

The only problem I have encountered with this risotto is that it is so moreish that I am quite often forced to go and eat more later in the evening. Which, in all honesty, is hardly a problem. I always make more than we usually eat in one sitting because it makes excellent leftovers or late night snack.

Pro tip from the boy: if you are planning on storing leftovers, add a bit of stock to your container so that when you reheat, there's enough moisture in it so that it doesn't dry out in the microwave.  


Nataliya said...

Love the pro-tip at the end! Will have to try it when I heat up my veggie risotto leftovers tomorrow at lunch.

Inge Kearney said...

It is so yummy.