Oat Risotto
A high fibre twist on traditional risotto using steel cut oats and ground flaxseed.
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Servings: 3 cups
Ingredients
- 1 small onion, diced
- 1 Tbsp canola oil
- 1 cup steel cut oats
- 3 cups low sodium chicken broth, heated
- 1/2 cup white wine
- 1/2 cup frozen baby peas, thawed
- 1 Tbsp chopped fresh herbs such as rosemary, thyme, parsley, dill, etc.
- 2 Tbsp ground flaxseed
- 1 Tbsp grated Parmesan cheese
Instructions
- 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.
- 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).
- 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.
- Remove from heat, stir in ground flaxseed and Parmesan.
Notes
Cook's 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.
Variations:
Add at the fourth addition of broth:
- 1/2 cup (125 mL) diced zucchini, edamame, ect.
- 1/2 cup (125 mL) sliced mushrooms
- 1/4 cup (60 mL) chopped sundried tomatoes
Nutrition Facts
Oat Risotto
Serving Size
175 mL
Amount per Serving
Calories
403
% Daily Value*
Fat
13
g
20
%
Saturated Fat
2
g
13
%
Cholesterol
1
mg
0
%
Sodium
111
mg
5
%
Potassium
406
mg
12
%
Carbohydrates
50
g
17
%
Fiber
10
g
42
%
Sugar
4
g
4
%
Protein
17
g
34
%
* Percent Daily Values are based on a 2000 calorie diet.