Creamy quinoa mushroom risotto
Before starting exercise, boost your energy levels with this creamy risotto. The quinoa and rice both provide slow release energy, which helps keep blood sugar levels stable and provide a steady supply of carbohydrate to keep you feeling energised for longer while you exercise. Quinoa is a superior source of protein compared with most grains, and provides plenty of the minerals magnesium and potassium. Mushrooms are a good source of potassium, which helps counteract the effects of sodium (salt) and keep blood pressure balanced, so this dish is a good choice for those worried about their blood pressure.
Ingredients
Per portion: 420 kcal, 10g fat, 15g protein, 65g carbohydrate
300ml boiling water
15g mixed dried mushrooms
900ml chicken or vegetable stock
2 tbsp olive oil
200g white closed cup mushrooms, sliced
200g brown closed cup mushrooms, sliced
1 onion, chopped
2 cloves garlic, crushed
175g quinoa
175g risotto rice
100ml dry white wine (the alcohol evaporates during cooking)
25g freshly grated Parmesan cheese
2 tbsp fresh basil leaves, snipped
Method
Place the dried mushrooms in a bowl, cover with the boiling water and leave to soak for 10 minutes. Then drain – reserving the liquid – and chop the mushrooms.
Place the chicken stock in a large pan, add the dried mushroom liquid and slowly bring to the boil. Leave on a gentle simmer.
Heat half the oil in a large pan, add the mushrooms and sauté over a high heat for 2-3 minutes until golden brown. Transfer to a plate and set aside.
Add the remaining oil to the pan, add the onion and sauté for 2-3 minutes. Add the chopped dried mushrooms, garlic, quinoa and rice, and stir for 30 seconds. Add the wine and gently simmer, stirring until the liquid has evaporated.
Add a ladleful of the hot stock to the rice mixture and cook, stirring until the liquid has been absorbed. Repeat until the rice is tender and the stock has all been used (about 15-20 minutes).
Stir in the reserved mushrooms, parmesan and basil.
Your comments