- 1 liter vegetables stock (or 2 vegetables bouillon cubes diluted in 1 liter of water)
- 3 tablespoon olive oil
- 1 onion
- 1 carrot
- 2 celery stalks
- 2 cloves of garlic, minced
- a generous pinch of sugar
- 300 g Arborio rice
- ½ cup white wine
- 600 g seafood (mussels, squid-cleaned and cut in to rounds, 8 medium sized shrimp-peeled, clams)
- 2 sprigs rosemary, only the leaves
- grated zest of 1 lemon
- the juice from ½ lemon
- 100 – 200 g mascarpone
- freshly ground pepper
- 1 bunch wild rocket leaves, to serve
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- Place a deep nonstick pan over high heat and let it get very hot.
- Add 1 tablespoon olive oil and the shrimp.
- Sauté for 1 minute on each side, until golden. Remove from heat and set aside.
- Place pan back on heat. Add 1 tablespoon olive oil and the squid.
- Sauté for 1 minute on each side, until golden and add to the shrimp.
- Chop the onion, celery and carrots in to cubes. Add to the pan along with 1 tablespoon olive oil and sauté.
- Add the garlic, stir and sauté until the mixture caramelizes nicely.
- Add the sugar, lower heat and sauté for another 5 minutes.
- Add the rice, stir with a wooden spoon and sauté.
- Add the wine and wait for the alcohol to evaporate.
- Add large spoonfuls of vegetable stock, just enough to cover the risotto. Simmer until it evaporates.
- When ready, add more of the stock and let it evaporate again.
- Repeat the same process until all of the stock has been added, apart from 1 tablespoon. It should take about 15 minutes and the risotto should be nice and creamy.
- 2-3 minutes before this process is over, add the shrimp, squid, mussels, clams and the last spoonful of stock.
- Gently stir, cover pan and cook for 2 more minutes.
- When ready, remove from heat. Add the rosemary, lemon zest and mascarpone. Stir to combine.
- Season to taste and serve with rocket leaves!
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.