Prawn and Pea Risotto Deglazed with White Wine
25 min 1 serving 785 kcal · 48 g proteinLevel: Intermediate
The nutritionist's note
785 kcal and 48 g of protein: prawns offer one of the best protein-to-fat ratios from the sea and bring 2.2 µg of B12. Parmesan adds calcium, and the peas contribute 5.5 g of fibre to a starch-rich dish.
Ingredients
1 serving
- arborio rice90 g
- peeled prawns150 g
- green peas100 g
- grated parmesan25 g
- olive oil10 g
- vegetable stock400 ml
- shallot30 g
- white wine30 ml
Method
- 1
Sweat the chopped shallot (30 g) for 3 minutes with 5 g of olive oil, then toast the arborio rice (90 g) for 2 minutes.
- 2
Deglaze with the white wine (30 ml) and let it evaporate.
- 3
Add the hot stock (400 ml) one ladle at a time while stirring, over about 16 minutes.
- 4
In the last 4 minutes, stir in the peas (100 g) then the peeled prawns (150 g).
- 5
Off the heat, finish the risotto with the parmesan (25 g) and remaining oil (5 g), adjust the seasoning and serve creamy.
Nutrition facts
per serving
| Energy | 785 kcal |
|---|---|
| Protein | 48 g |
| Carbohydrates | 82 g |
| Fat | 21 g |
| Fibre | 5.5 g |
| Iron | 3.6 mg |
| Vitamin B12 | 2.2 µg |
Potential allergens
- lactose
- shellfish
- sulphites
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