I adore risotto. It is as much fun to make and serve as it is to eat. I have spent most of my career learning how to perfect it—and much of my life eating it. There are few foods that make people moan as much as a beautifully prepared risotto does. (Remember Seinfeld?) Two things make it so delicious: the starch that is released from the rice during the slow and careful cooking process, and the butter and cheese we add to it. Unfortunately, for a few pleasurable moments on the lips, it’s a terror for the hips, thanks to the fat and carb content. This rice-less risotto uses something called TVP, or textured vegetable protein. It’s a high-fiber, high-protein soy product. It’s great both raw and cooked, and it has far fewer carbs than white rice.

　　

Ingredients

serves 4

　　1 cup sliced scallions (white and green parts)

　　4 garlic cloves, minced

　　12 ounces cremini mushrooms, sliced

　　1 1/4 cups 2% milk

　　1 cup low-fat, low-sodium chicken broth

　　Salt

　　3/4 cup textured vegetable protein (TVP)

　　1 tablespoon cornstarch

　　1/2 cup grated Parmigiano-Reggiano cheese

　　Shredded skinless breast meat from 1 warm rotisserie or roast chicken

　　Freshly ground black pepper

　　

Step 1

In a large saucepan, combine the scallions, garlic, mushrooms, 1 cup of the milk, and the chicken broth. Bring to a boil over high heat. Season lightly with salt. Stir in the textured vegetable protein. Cover, and reduce the heat to medium-low. Simmer the “risotto” until the textured vegetable protein is tender and most of the liquid has been absorbed, about 12 minutes.

　　

Step 2

Meanwhile, whisk the remaining 1/4 cup milk into the cornstarch in a small bowl.

　　

Step 3

Pour the milk mixture into the saucepan, and raise the heat to high. Bring the mixture to a vigorous boil, stirring constantly with a wooden spoon. When it has thickened (after about 1 minute), stir in the cheese and chicken. Continue to cook until the chicken is hot. Season with salt and pepper to taste, if desired, and serve immediately.

　　

nutrition information

Step 4

Fat: 30g (before), 5.9g (after)

　　

Step 5

Calories: 620 (before), 268 (after)

　　

Step 6

Protein: 36g

　　

Step 7

Carbohydrates: 18g

　　

Step 8

Cholesterol: 58mg

　　

Step 9

Fiber: 4g

　　

Step 10

Sodium: 851mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.