Post-workout Risotto

13bThis is a good post-workout meal. It has all the carbs you need to get your energy back, more than enough protein to build muscle, and of course, vegetables (for fiber!).

The key to a good, creamy risotto is to add your liquids slowly and to stir it, so it does require a little bit of work, but is totally worth it. So stand by with a book or something… But first, before you add your liquids, it’s important to toast the risotto (aka arborio rice) first. That’s right, you toast it, until it gives off a nutty aroma. It should look something like this:

13I added a cup of white wine to mine (it was lying around, free! 🙂 ), but you can omit it and just stick to chicken broth of you like. I like mine with a splash of white wine, so I would add it if I had some. That said, add 1 cup of white wine to every 1 cup of arborio rice, otherwise the flavor doesn’t really come through.

Serves 4, or 2 – dinner and lunch the next day

For the vegetables
– 2 small parsnips, quartered along its length
– 3 carrots, quartered along its length and halved across its width
– Half a bell pepper, any colour, chopped across its length
– olive oil
– salt 

For the risotto
– 1 cup arborio rice
– 5 cups chicken broth
– 1 cup white wine
– 1 cup of diced summer sausage (I cut up 3 1cm pieces and then diced them. It was actually a bit much in the meat department but Ben said it was a good amount of meat)
– 1/2 small onion, diced
– zest from 1 small lemon (I used half a lemon, it was very subtle upon eating it right after it was cooked, but much more pronounced when I had it the next day)

1. Preheat the oven to 425F. Chop (if you haven’t done this part already) your vegetables and lay them down in flat across an oiled baking pan. Brush olive oil over top and sprinkle a small amount of salt on top. Place in the oven for 30-40 min.
2. Heat a frying pan with a drizzle of vegetable oil. Fry the onions until they start to brown slightly.
3. Add the arborio rice and fry for a minute or two, or until it starts to release a toasty aroma.
4. Add the chicken broth, 1/2 cup at a time. Stir every now and then (cook on medium heat). Once the liquid is absorbed, you can add another 1/2 cup. When that’s finished, you can add the white wine. Cook in the same way.
5. Remove the pan from the heat, add the summer sausage and lemon zest. Toss. Serve with vegetables on the side.

a) This is one dish that does not call for salt. The salt from the meat is more than enough.
b) If you like crispier vegetables, cut your parsnips and carrots thinner. They take on a nice crunch!



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