Serves 2, Calories per serving: 357
This tasty dish is perfect for winter, and for entertaining. It makes sense to cook this for 2, because it’s a bit time-consuming: great for a weekend supper dish. Vegetarians can substitute their favourite vegetables for the salmon – mushrooms, asparagus, baby carrots or young leeks: or simply stir a little fresh pesto through just before serving. Did you know that pink peppercorns aren’t peppercorns at all, but come from a different type of shrub? Let’s not hold it against them – they look lovely and their spicy, fruity flavour is a great match for salmon, and also great in salad dressings. But you can simply use fresh black pepper if you don’t have want to splash out on the pink version.The Omega-3 fatty acids in salmon are beneficial to mental function, and fennel may balance female hormones.
1-cal cooking spray
1 white onion, peeled and finely chopped 38 cals
50g sliced fennel, 15, or 1 celery stick, finely chopped 6 cals
1 garlic clove, finely chopped 4 cals
150g Arborio rice 510 cals
30ml white wine 21 cals
350-400ml hot fresh vegetable stock made with marigold 1tsp 12 cals
75g petit pois (frozen is fine) 38
30g smoked salmon (offcuts are fine for this, or chop into small pieces), 66
zest and juice ½ lemon, 10 cals
A dozen or so pink peppercorns
Optional: 1 tablespoon Light cream cheese, 22 (Additional 11 cals per portion)
Spray a little 1-cal cooking spray in a large heavy-based non-stick saucepan. Fry the onion and fennel/celery for 2–3 minutes over a medium heat, until softened but not coloured. Turn down the heat, add the garlic and fry for another minute.
Add the rice and stir for 2 minutes. Turn up the heat, pour in the wine and heat for a couple of minutes.
Then begin adding the hot stock, a ladleful at a time, waiting until each one is absorbed before adding the next: the rice grains will gradually change colour.
When you’ve used about half the stock, add the petit pois, and stir through. When the rice is almost cooked but still has a little bite to it – this will take 15-20 minutes depending on the rice – stir in the salmon offcuts, lemon zest and juice and cook for 3 more minutes, stirring occasionally so it doesn’t stick. Stir in the cream cheese, if using, just before serving, scatter the pink peppercorns over the top.
Taken from 5:2 Your Life: Get Happy, Get Healthy Get Slim - with a complete six-week eating plan new for 2014!
Serve with a rocket or watercress salad.