Risoni marinara is an Italian-inspired, low-fat and low glycemic index diet which is adapted for diabetics as a main course. A great alternative to risotto, this diabetes entrée is quick to whip up and makes a substantial dish.
Risoni is a small rice-sized pasta that is also used in Italian soups and salads. If you do not have risoni in your store cupboard, orzo can be used as a substitute in this recipe. Also known as “Italian rice”, orzo is a form of large rice-grain-shaped pasta and slightly smaller than a pine nut.
Marinara sauce encompasses tomatoes, onions, garlic and olive oil. To pair marinara sauce with risoni, seafood such as prawns, mussels and squids are added to make the dish protein-packed. Low glycemic index food such as peas are also tossed into this main meal to make it diabetes-friendly.
Preparation time 15 minutes
Cooking time 25 minutes
Serves 6
Risoni Marinara Recipe | Diabetic Main Meal | Entrée Recipes
Ingredients :
12 uncooked large prawns (600g)
12 small mussels (200g)
300g squid hoods
2 teaspoons olive oil
1 large brown onion (200g),chopped finely
2 cloves garlic, crushed
1 large red capsicum (350g),sliced thinly
375g risoni
1½ cups (375ml) water
1½ cups (375ml) chicken stock
½ cup (125ml) dry white wine
pinch saffron threads
1 cup (125g) frozen peas, thawed
1 large tomato (250g), seeded, sliced thinly
Method :
- Shell and devein prawns, leaving tails intact. Scrub mussels; remove beards. Cut squid down centre to open out; score the inside in a diagonal pattern then cut into strips.
- Heat oil in large saucepan; cook onion, garlic and capsicum, stirring, about 3 minutes or until onion softens. Add risoni; stir to coat in onion mixture.
- Stir in the water, stock, wine and saffron; bring to a boil. Reduce heat; simmer, uncovered, until liquid is absorbed and risoni is just tender, stirring occasionally.
- Add prawns, mussels, squid, peas and tomato; cook, covered, until prawns are changed in color and mussels have opened (discard any that do not).
Serving suggestion :
Salad caprese (basil leaves, bocconcini and sliced tomatoes) goes well with this paella-like one-course meal.
Nutritional facts per serving :
1563kJ (374 cal); 3.7g total fat (0.8g saturated fat); 48.7g carbohydrate; 4.6g fiber; low GI
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