Lemon Risotto with Tempeh

Photo: Karry Hosford

Soy and lemon pair elegantly in this golden risotto. Sautéed tempeh adds an earthy flavor reminiscent of chanterelles and provides 6 grams of soy protein per serving. Vary the flavor with Asiago or pecorino cheese.

Yield: 4 servings (serving size: 1 cup risotto, 1 ounce tempeh, and 1 tablespoon green onions)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 426
  • Calories from fat: 29%
  • Fat: 13.5g
  • Saturated fat: 6.3g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 0.6g
  • Protein: 19.6g
  • Carbohydrate: 53.2g
  • Fiber: 3.5g
  • Cholesterol: 23mg
  • Iron: 2.1mg
  • Sodium: 770mg
  • Calcium: 278mg

Ingredients

  • Cooking spray
  • 4 ounces soy tempeh, cut into 1/4-inch cubes
  • 4 cups fat-free, less-sodium chicken broth
  • 1 1/2 tablespoons butter
  • 1 tablespoon olive oil
  • 1/3 cup finely chopped shallots
  • 1 cup Arborio rice
  • 1/2 cup dry white wine
  • 2 teaspoons grated lemon rind
  • 1/2 cup chopped fresh flat-leaf parsley
  • 2 tablespoons fresh lemon juice
  • 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
  • 1/4 cup thinly sliced green onions

Preparation

  1. Heat a medium nonstick skillet coated with cooking spray over medium-high heat. Add tempeh; sauté 4 minutes or until golden brown. Remove from pan; cool slightly.
  2. Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
  3. Heat butter and oil in a large saucepan over medium-high heat until butter melts. Add shallots; sauté 2 minutes or until tender. Add rice; cook 1 minute, stirring constantly. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in rind. Add broth, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 20 minutes total). Stir in parsley and juice. Remove from heat; stir in cheese. Top with tempeh and green onions.
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