by Chef Adam Lambay
We all love risotto, it’s creamy, satisfying and oh so carbo-licious. It’s one more thing you’ve had to give up as a diabetic — until now. I found a way to reduce the carbs and still have that creamy, satisfying, flavor and texture. I replaced the super starchy arborio rice with riced cauliflower. Seriously, cauliflower. I guarantee you’re going to love it.
1 Tbsp Olive Oil
1 Tbsp Butter
1 Medium Shallot, minced, about 4 Tbsp
1 tsp Garlic, minced
4 Cups Cauliflower, grated on a box grater
1/2 Cup White Wine
1/2 Cup Vegetable Stock
1/4 Cup Heavy Cream
1/2 Cup Small Dice, Fresh Asparagus
1/2 Cup Fresh Shelled or Frozen Peas
1/4 Cup Scallions, sliced thin
1/4 Cup Parmesan Cheese, grated
Kosher Salt & Black Pepper To Taste
1/4 tsp Ground Black Pepper
Garnish: Fresh Chives cut into 1 inch pieces
Heat the olive oil and butter in a large, heavy-bottomed sauce pan or Dutch oven over medium-high heat. Add the shallots and sauté until tender, stirring constantly. Do not let them brown. Add the garlic and sauté for another 30-45 seconds, stirring constantly. Do not let the garlic brown. Stir in the cauliflower rice and cook for about 6 minutes, stirring frequently.
Deglaze the pan with the wine and vegetable stock and bring to a boil. Add the heavy cream. Return to a boil and reduce until the sauce thickens and looks like typical creamy risotto. Stir in the peas, asparagus and scallions and cook for no more than 4 minutes, stirring frequently. Remove from heat. Stir in the parmesan cheese. Season with the salt and pepper. Garnish with Fresh Chives.
Serves 6 – Approximately 8.8g net carbs per serving
Note: A Life Well Eaten follows diabetic educator guidelines for determining net carbs.
Suggested formula is total carbs minus half the fiber and half the sugar alcohols, i.e. 16g carbs and 4g fiber and 2g sugar alcohol would be 13g net carbs (16 – 2 – 1). The food industry determines net carbs as total carbs minus fiber and sugar alcohols, which would come in at 10g net carbs (16 – 4 – 2). A Life Well Eaten provides net carb count only as a guideline, it is not intended as medical advice. The formula you use is up to you and the recommendations from your doctor or dietitian.