Baked Risotto Easy, Quick And Delicious

If you love the creamy texture of Italian risotto but hate being tethered for 20 minutes to a stove, then Baked Risotto with Spinach and Shrimp is for you.

This baked rice dish has all the delicious flavor and delicate texture you enjoy in traditional risotto painstakingly boiled on top of the stove, but doesn’t require minute-byminute supervision.

It also is deliciously low in fat and calories. High-fat ingredients, such as olive oil, have been kept to a minimum. Low-fat ingredients, such as shrimp, spinach and asparagus, have been added to boost flavor and improve nutrition.

If you have never tasted risotto, this baked version is an excellent introduction. Risotto is a Northern Italian specialty made with starchy, Italian-grown arborio rice. The grains of arborio rice are shorter and thicker than any other short-grain rice, giving the dish its special, fork-sticking texture. Risotto is traditionally cooked by adding the liquid a half-cup at a time and stirring constantly until it’s all absorbed.

You can purchase arborio rice in many supermarkets, and in some specialty food, import or natural food stores. If you can’t find arborio, substitute medium-grain or short-grain rice.

Baked Risotto with Spinach and Shrimp

Nonstick cooking spray

2 tablespoons olive oil

1 medium onion, chopped (about 1-1/4 cups)

2 cloves garlic, crushed through a press or 1 teaspoon garlic puree

1/4-cup chopped red bell pepper

2 (14-1/2-ounce) cans fat-free, low-sodium chicken broth

1 (10-ounce) box frozen chopped spinach, thawed

1 (8-ounce) box frozen asparagus spears, thawed

1-1/4 teaspoons salt

1/2 teaspoon dried sage

1/4 teaspoon white pepper

1/8 teaspoon nutmeg

8 ounces uncooked large shrimp, shells removed

1-1/2 cups arborio rice (one 12-ounce box)

Lightly coat a 2-quart baking dish with nonstick cooking spray. Set aside. Heat oven to 400 degrees.

In a medium-sized saucepan, heat the oil over medium heat. Saute the onion, garlic and red bell pepper until the onion is soft and the garlic is fragrant. Add the canned chicken broth and bring to a boil.

Drain the spinach and the asparagus in a colander. Squeeze the excess moisture out of spinach, as though you were squeezing the water out of a wash cloth. It should form a tight, dry ball. Chop the asparagus into 1-inch pieces. Stir the spinach and asparagus into the broth. Stir in the salt, sage, white pepper and nutmeg. Return the mixture to a boil.

Place the rice and the shrimp in the prepared baking dish. Pour the hot broth mixture over the rice and shrimp. Stir lightly to distribute the ingredients evenly. Bake for 45 to 50 minutes, or until the liquid has been absorbed. (About 10 minutes before the cooking time is up, check the rice to make sure the grains on top have absorbed some liquid. You may have to stir the rice to ensure the grains cook evenly.)

Allow the risotto to stand 5 to 10 minutes before serving. Serve with a tossed salad or a steamed vegetable such as carrots or yellow squash.

Yield: 8 servings.

Nutrition information per serving: 252 calories, 12 grams protein, 42 grams carbohydrate, 3.7 grams fat (13 percent fat calories), 55 milligrams cholesterol, 417 milligrams sodium.

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