GLs per serving: 8
This risotto uses brown basmati rice instead of high-GL Arborio rice. The fresh cherry tomatoes and sun-dried tomato paste provide a rich sauce for the rice. Because it’s advisable to limit your tuna intake, you can vary this recipe by using other sources of protein, such as marinated anchovies or cooked chicken.
- 150g (just over 5oz) brown basmati rice
- 2 tsp Marigold Reduced Salt Vegetable Bouillon powder dissolved in 210ml (7fl oz) water
- 2 tbsp sun-dried tomato paste
- 2 handfuls of cherry tomatoes, halved or 2 tbsp canned chopped tomatoes
- 2 tbsp dry black olives, pitted and chopped
- 4 spring onions, finely sliced on the diagonal
- 1 x 185g can tuna in spring water, drained, or 50g (2oz) marinated drained anchovies
- 1 tbsp fresh basil leaves or chives, roughly torn or chopped
- Freshly ground black pepper
- Bring the rice to the boil with the bouillon liquid, then cover and simmer for around 15-20 minutes until the water is absorbed and the rice is al dente.
- Stir in the sun-dried tomato paste, cherry tomatoes or canned tomatoes, olives and onions and continue to cook, stirring, until the cherry tomatoes start to soften and break down.
- Stir in the fish, sprinkle with herbs and season with black pepper. Serve immediately.
Serving suggestion (per person) serve with a mixed salad of green leaves, tomatoes and red onion (total GL = 9)
Variation: replace the fish with cooked chicken, chopped ham, white fish or prawns. Use peas and asparagus instead of the tomatoes and olives for an early summer version.
Allergy suitability: gluten, wheat, dairy free.
This recipe is from the Patrick Holford Low GL Diet Cookbook. Buy it now and get 150 great tasting low GL recipes.
MEMBERS have free access to 100's of Reports, a monthly 100% Health Newsletter, free use of the 100% Health programme with unlimited reassessments and big discounts, up to 30% off books, supplements and foods at HOLFORDirect.com.
Find out more