Lemon Risotto with Tempeh

Soy and lemon pair elegantly in this golden risotto. Sautéed tempeh adds an earthy flavor reminiscent of chanterelles and provides 6 grams of soy protein per serving. Vary the flavor with Asiago or pecorino cheese.

Yield: 4 servings (serving size: 1 cup risotto, 1 ounce tempeh, and 1 tablespoon green onions)

Ingredients

• Cooking spray
• 4  ounces  soy tempeh, cut into 1/4-inch cubes
• 4  cups  fat-free, less-sodium chicken broth
• 1 1/2  tablespoons  butter
• 1  tablespoon  olive oil
• 1/3  cup  finely chopped shallots
• 1  cup  Arborio rice
• 1/2  cup  dry white wine
• 2  teaspoons  grated lemon rind
• 1/2  cup  chopped fresh flat-leaf parsley
• 2  tablespoons  fresh lemon juice
• 1/2  cup  (2 ounces) grated Parmigiano-Reggiano cheese
• 1/4  cup  thinly sliced green onions

Preparation

Heat a medium nonstick skillet coated with cooking spray over medium-high heat. Add tempeh; sauté 4 minutes or until golden brown. Remove from pan; cool slightly.

Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

Heat butter and oil in a large saucepan over medium-high heat until butter melts. Add shallots; sauté 2 minutes or until tender. Add rice; cook 1 minute, stirring constantly. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in rind. Add broth, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 20 minutes total). Stir in parsley and juice. Remove from heat; stir in cheese. Top with tempeh and green onions.

Nutritional Information

Calories:

426 (29% from fat)

Fat:

13.5g (sat 6.3g,mono 5g,poly 0.6g)

Protein:

19.6g

Carbohydrate:

53.2g

Fiber:

3.5g

Cholesterol:

23mg

Iron:

2.1mg

Sodium:

770mg

Calcium:

278mg