The delicate crunch of snow peas and the burst of flavor from lemon zest add interesting surprises to this creamy dish.

　　

Ingredients

Serves 5; 1 cup per serving

　　1 teaspoon olive oil

　　1/2 medium onion, sliced

　　1/2 medium red bell pepper, chopped

　　2 medium garlic cloves, minced

　　1 cup uncooked arborio rice

　　1 1/2 cups and 1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth, divided use

　　1/8 teaspoon pepper

　　1 cup dry white wine (regular or nonalcoholic)

　　1 pound raw large shrimp, peeled, rinsed, and patted dry

　　6 ounces snow peas, trimmed and halved crosswise (about 2 cups)

　　1/2 cup water

　　3 tablespoons shredded or grated Romano cheese

　　1 tablespoon snipped fresh dillweed

　　1 tablespoon thinly sliced green onions (green part only)

　　Zest of 1 small lemon cut into very thin strips

　　

Step 1

In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, bell pepper, and garlic for 2 to 3 minutes, or until tender-crisp, stirring frequently.

　　

Step 2

Stir in the rice. Cook for 5 minutes, stirring frequently.

　　

Step 3

Add 1 1/2 cups broth and the pepper. Increase the heat to high and bring to a boil, stirring occasionally. Reduce the heat and simmer for 5 minutes, stirring occasionally. The rice will be slightly plump, the liquid will not be entirely absorbed, and the mixture will have a thick, soupy or stewlike consistency.

　　

Step 4

Stir in the wine and remaining 1/2 cup broth. Increase the heat to high and bring to a simmer. Reduce the heat to medium high and cook for 8 to 10 minutes, stirring constantly (a small amount of liquid should remain).

　　

Step 5

Stir in the shrimp, snow peas, and water. Reduce the heat to medium and cook for 2 to 3 minutes, or until the liquid is almost absorbed, stirring constantly. The rice should be just tender and slightly creamy, and the shrimp should be pink.

　　

Step 6

Stir in the remaining ingredients.

　　

Cook’s Tip

Step 7

If the liquid is absorbed before the rice reaches the just-tender stage, gradually add more broth, wine, or water. Arborio rice is usually used in risottos, but you can substitute a medium-grain rice if you prefer. It won’t be quite as creamy, however.

　　

Nutrition Information

Step 8

(Per serving)

　　

Step 9

Calories: 265

　　

Step 10

Total fat: 2.0g

　　

Step 11

Saturated: 0.5g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 0.5g

　　

Step 14

Monounsaturated: 1.0g

　　

Step 15

Cholesterol: 136mg

　　

Step 16

Sodium: 192mg

　　

Step 17

Carbohydrates: 34g

　　

Step 18

Fiber: 2g

　　

Step 19

Sugars: 3g

　　

Step 20

Protein: 20g

　　

Step 21

Calcium: 70mg

　　

Step 22

Potassium: 327mg

　　

Dietary Exchanges

Step 23

2 starch

　　

Step 24

1 vegetable

　　

Step 25

2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition