No Count Buckwheat risotto with salmon and broccoli
Prep time:10 min ~ Cook time:40 min ~ Serves:4 ~Easy ~ 8SP per serving
A tasty alternative to rice, gluten-free buckwheat grains are a source of protein, fibre, vitamins and minerals. Super-quick, easy to cook, and perfect for a midweek meal.
4 sprays calorie controlled cooking spray
1 small red onion, finely chopped
1 clove garlic, finely sliced
225g Buckwheat, rinsed in cold water
1 cube chicken stock cube, made with 900ml hot water
240g Salmon, raw, skinless, cut into bite-size pieces
300g Broccoli, raw, broken into medium florets
2 tablespoons Dill, Fresh, chopped
1 zest medium lemon
2 tablespoons 0% fat natural Greek yogurt
Mist a large frying pan with cooking spray and fry the onion and garlic over a medium-low heat for 6-8 minutes until softened. Stir in the buckwheat and cook for another minute or so, before adding 2 ladlefuls of the stock.
Simmer for 5 minutes, stirring, until the stock has almost all been absorbed, then continue adding the stock in the same way until you have 1 ladleful left – this will take around 25 minutes.
Add the salmon and the remaining stock to the pan and simmer for 2 minutes. Check that the salmon is cooked through and the buckwheat is tender, but still has a bit of bite.
Meanwhile, cook the broccoli in boiling water for 3-4 minutes, until tender. Drain and add to the buckwheat, along with the dill, lemon zest and yogurt. Season well with salt and freshly ground black pepper, and serve.