Oat Risotto

 Source: Oat Risotto, SaskFlax.com

Source: Oat Risotto, SaskFlax.com

A high fibre twist on traditional risotto using steel cut oats and ground flaxseed.

Ingredients

  • 1 small onion, diced
  • 1 Tbsp (15 mL) canola oil  
  • 1 cup (250 mL) steel cut oats  
  • 3 cups (750 mL) low sodium chicken broth, heated  
  • 1/2 cup (125 mL) white wine 
  • 1/2 cup (125 mL) frozen baby peas, thawed 
  • 1 Tbsp (15 mL)  chopped fresh herbs such as rosemary, thyme, parsley, dill, etc. 
  • 2 Tbsp (30 mL) ground flaxseed 
  • 1 Tbsp (15 mL) grated Parmesan cheese

Instructions

  1. In a medium pan, over medium heat, sauté diced onion in canola  oil for 1 minute. Add oats, cook and stir 3 minutes until starting to lightly toast and smell nutty.
  2. Add 1/2 cup (125 mL) hot broth, stirring constantly until liquid is absorbed. Repeat with another 1/2 cup (125 mL) doing the same until you’ve added a total of 2 1/2 cups (625 mL).
  3. Add peas and herbs. Stir in wine, cook and stir until wine is absorbed. Risotto is served al dente.  Taste and check texture, until cooked but slightly firm to the bite.
  4. Remove from heat, stir in ground flaxseed and Parmesan.

Variations:
Add at the fourth addition of broth:
•    1/2 cup (125 mL) diced zucchini, edamame, etc.
•    1/2 cup (125 mL) sliced mushrooms
•    1/4 cup (60 mL) chopped sundried tomatoes.

Notes:

  • Wine may be substituted with 1/2 cup (125 mL) of chicken broth.
  • Risotto should be served a little on the soupy side not thick like porridge.
 

Nutritional Analysis

 
 

YIELD: 3 cups (750 mL).

SERVING SIZE: 4 (3/4 cup/175 mL).  Each serving contains 1 tsp (5 mL) of flax.

Per Serving
Calories 150
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 1 mg
Carbohydrates 20 g
Fiber 4 g
Sugars 0 g
Protein 6 g
Sodium 54 mg
Potassium 32 mg