Healthy Chicken Risotto

This variation on an old Italian favorite - risotto - is so delicious you'll forget it's good for you. Experts say we should eat 8-13 servings of fruits, grains, and vegetables a day, so here's a great way to incorporate a heart-healthy whole grain into your repertoire.

Nutrition Information: Calories 506, Total Fat 12g, Saturated Fat 3g, Trans Fat 0g, Polyunsaturated Fat 2.5g, Monounsaturated Fat 6g, Cholesterol 30mg, Sodium 150mg, Total Carbohydrate 77g, Dietary Fiber 8g, Sugars 3g, Protein 25g

The "Rice"

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Risotto is traditionally made with a short-grain Italian rice called arborio, but in this recipe, farro is substituted.

Farro is a type of whole-grain wheat and an old Tuscany mainstay. It can be found in many health food and specialty food stores. It's high in fiber and delicious.

The Stock

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To make good risotto, start with a good stock. If you don't have time, buy low-sodium chicken stock from the supermarket.

For chicken stock you will need: 2 lbs. chicken bones, 2 onions, 4 whole carrots, 4 ribs of celery, 4 cobs from whole corn (bonus - stalks and peels), a handful of mushrooms (just the stems will do), and a handful of peels from onions, shallots, or carrots.

Place all ingredients into a large pot with water with heat on medium high, bring to a boil. Then lower the heat and simmer for 1 hour and 15 minutes.

The Dish

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Now that you have the stock, set one quart aside. Time to bring on the rest of the ingredients:

12 ounces farro, 2 tablespoons canola oil, 2 shallots, 3 cloves fresh garlic, minced 1/2 cup fresh peas, 1/4 cup corn on the cob, 1/4 cup white wine, 3 ounces of skinless chicken breast, 1/4 cup mushrooms (shitake is best), 1/4 cup fresh basil leaves - small, roughly cut, 2 tablespoons fresh Parmesan Reggiano (Reggiano means it's the real thing), 1 tablespoon unsalted butter, cracked black pepper, and sea salt to taste.

Sweat the Garlic

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Heat 2 tablespoons of oil in a medium saucepan over medium heat. Add garlic and shallots and "sweat" for 1 to 2 minutes. (Sweating means to cook vegetables in a little oil on low to medium heat to allow some of the moisture to be released. It makes the veggies very flavorful.)

White Wine

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Add peas and corn and cook an additional 2 to 3 minutes. Add farro and continue to cook and stir for another 2 to 3 minutes. Add white wine and reduce by half.

Add Stock

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Add enough stock to cover the farro. Lower heat and let cook, stirring frequently. When liquid has disappeared, add more stock.

Repeat this process for 30 minutes. Add chicken and cook for another 5 minutes.

Patience

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Stir in mushrooms and cook for additional 2 to 3 minutes. Add butter, Parmesan and basil. Add black pepper and check seasoning. Add salt if needed and top with freshly shaved Parmesan.

Serve

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This hearty but far-from-heavy dish goes well with red or white wine. If you go red, try a Malbec or a light Pinot noir. If you go white, try a Viognier, or your favorite Sauvignon blanc or Chardonnay.

Nutrition Information: Calories 506, Total Fat 12g, Saturated Fat 3g, Trans Fat 0g, Polyunsaturated Fat 2.5g, Monounsaturated Fat 6g, Cholesterol 30mg, Sodium 150mg, Total Carbohydrate 77g, Dietary Fiber 8g, Sugars 3g, Protein 25g