Prawn and Fennel Risotto

Cooking time of 45 minutes – Serves 3

Nutritional Information

• 548 Kcal
• 9.4g Fat
• 2.9g Saturates
• 90g Carbohydrates
• 7.3g Fibre
• 21g Protein
• 1g Salt

Allergens & Dietary Requirements

Allergens

• Milk
• Crustaceans

Dietary Requirements

• Halal
• Gluten free
• Pescatarian

Ingredients

• 1 tbsp olive oil
• 1 lemon, zest and juice
• 1 medium white onion, diced into 1cm cubes
• 1 fennel bulb, diced into 1cm cubes 
• 1 large carrot, diced into 1cm cubes
• 2 garlic cloves 
• 2 tbsp tomato puree
• 1 tsp dried tarragon 
• 300g risotto rice
• 1 low sodium vegetable stock cube (made with 600ml of boiling water) 
• 150g cooked prawns 
• 80g frozen peas 
• 30g parmesan cheese

Method

1. Heat the olive oil in a pan over a low heat and add the chopped vegetables. Cook for 10 minutes until the vegetables have softened
2. Add the tarragon and the tomato puree and cook for a further 2 minutes
3. Add the risotto rice to the pan stirring for 1 minute, before adding some of the vegetable stock to cover the rice
4. Allow the rice to simmer on a medium heat and continue to stir every couple of minutes to ensure that the rice does not stick to the bottom of the pan
5. The stock in the pan will reduce so continue adding more stock where necessary
6. Once the rice has been cooking for 20-25 minutes taste it to ensure it is nearly cooked (soft and not too grainy)
7. If the rice is nearly cooked add the prawns and peas and cook for 5 minutes and ensure the prawns are warmed through
8. Add the grated lemon zest, the juice of half the lemon and the grated parmesan into the pan and stir before serving