Recipes

For the risotto

• 340g Arborio risotto rice
• 1 medium onion, finely chopped
• 1 litre of stock, made with 2 vegetable stock cube
• 2 1/2 tablespoons of red pesto
• 4 sun-dried tomatoes, finely chopped
• 5 tablespoons of mascarpone
• 85g unsalted butter
• 1 tablespoon olive or vegetable (rapeseed) oil
• 55g Parmesan cheese, finely grated
• Small handful of fresh basil, shredded (optional)
• Pinch of ground black pepper

For the caramalised onions

• 2 large onions, thinly sliced
• 30g unsalted butter
• 1 tablespoon olive or vegetable (rapeseed) oil
• 1 tablespoon soft light brown sugar

Utensils

• Chopping board
• Frying pan with lid
• Grater
• Kitchen scales
• Knife
• Large jug
• Measuring jug
• Non-stick frying pan
• Wooden spoon

Step 1

To make the caramelised onions. In one frying pan, heat the oil and butter, add the finely sliced onions and gently fry over a low heat for around 15 minutes or until soft and transparent

Step 2

Sprinkle over the sugar and turn up the heat. Fry for another 2-3 minutes, stirring now and then until the onions turn a caramel colour

Step 3

Remove from the frying pan and set aside in a bowl

Step 4

To make the risotto. In another large frying pan, heat the oil and butter over a medium heat.

Step 5

Add the finely chopped onions and cook until soft but not coloured.

Step 6

Lower the heat and add the rice to the frying pan, stir well to coat in the oil and onion flavours

Step 7

Make up the vegetable stock with 1 litre of boiling water and stir into the frying pan a little at a time, keep stirring while letting the stock become absorbed before adding more

Step 8

Keep adding the stock until the rice is cooked, but still has a little bite (al dente) this should take around 30 minutes

Step 9

Stir in the pesto, mascarpone, sundried tomatoes, cheese and basil if using

Step 10

Stir in a pinch of ground black pepper and serve the risotto topped with the caramelised onions

Each portion provides on average

Energy 2987kj 714kcal 35.7%

Fat 55.6g 79%

Saturates 26.3g 132%

Carbohydrates 46.8g 47%

Sugars 16.4g 18%

Salt 1.97g 33%

Protein 11.2g Med

Fibre 3.57g Med

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

Tomatoes

Cooked tomatoes are a rich source of the natural antioxidant lycopene, which may have beneficial effects at reducing risk of developing heart disease and certain types of cancer

Rice

Rice is a good source of slow release energy in the form of starchy carbohydrates. As they are broken down more slowly, they help to keep blood sugar levels stable

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