Meatless Monday

In case you missed the hundreds of Facebook posts from your vegetarian friends, a very recent study has linked all red meat consumption to increased risk of death. Pretty morbid right?  The prospective study concluded that red meat consumption is associated with an increased risk of both cardiovascular disease & cancer, and that substitution of other healthy protein sources for red meat is associated with a lower risk. 

The most practical take away? Moderation, moderation, moderation.  Substituting just one meatless meal a week and looking for other source of protein besides red meat is a great way to to cut back on your meat intake. It doesn't mean you have to become a full-blown vegan, but getting some variety in your diet can do a lot for your health!  Here is a meatless recipe for you to try out tonight- serve with a side salad to get in some extra veggies! 

Asparagus Champagne Risotto

Asparagus stalks are boiled in broth, while savory shiitake mushrooms are sautéed simply on the stove. The Arborio rice is cooked briefly in Champagne to celebrate the coming of spring.

Serves 8

Ingredients 

• 4 -5 cups low sodium vegetable stock
• 15 – 20 stalks asparagus
• 4 tablespoons non hydrogenated margarine
• 1 shallot, minced
• 1 1/2 cup Arborio rice*
• 1 1/2 cup champagne
• 1 cup shiitake mushrooms, sliced
• 1/2 cup parmesan cheese, freshly grated
• salt and pepper, to taste

*An Italian short grain rice found in the grain section of most grocery stores. 

Directions 

Place the stock in a saucepan over medium-high heat. Bring to a boil and add the asparagus stalks. Let cook for 3-4 minutes, remove with a slotted spoon and set aside to cool. Turn the stock down to low.

When asparagus have cooled, slice them into bite sized pieces.

Place about 2 tablespoons of the margarine to a large sauté pan over medium heat. Add the shallot and let cook for about 2-4 minutes, or until soft.

Add the rice and cook for 2-3 minutes, or until it becomes glossy. Pour in the champagne, stir and cook 2-3 minutes more, or until the liquid has been absorbed. Add the stock ½ cup at a time, stirring frequently, until the liquid evaporates. Keep adding stock and stirring until evaporated for about 20 minutes, or until the rice is tender with just a small amount of crunch.

While the rice is cooking, place the remaining 2 tablespoons margarine in a separate sauté pan over medium heat. Add the sliced mushrooms and cook for 7-10 minutes, or until browned to preference.

When the rice has completed cooking, stir in the sautéed mushrooms, sliced asparagus and grated parmesan. Season with salt and pepper to taste and enjoy.

Recipes taken from Meatless Monday http://www.meatlessmonday.com/ 

Nutrition Information

Servings per Recipe: 8

Calories: 284
Total Fat: 8g
Total Carbohydrates: 38g
Dietary Fiber: 4.1g
Protein: 8.8g