Risotto Primavera

3 cups fat-free, reduced-sodium chicken stock or broth
1 small green zucchini squash in 1/2- inch dice
6 thin asparagus stalks, cut in 1/2-inch pieces, tips reserved
1 medium carrot, halved lengthwise and thinly sliced
1 Tbsp. extra-virgin olive oil
1 cup finely chopped Spanish onion
1 cup Arborio rice
2 tsp. lemon juice, preferably fresh
1 small garlic clove, minced
1/2 cup fresh or frozen baby green peas
1/4 cup chopped flat-leaf parsley
1 Tbsp. low-fat yogurt
2 Tbsp. grated Parmigiano-Reggiano cheese
Mrs. Dash for seasoning


  • Heat the chicken stock to boiling. Set it aside.
  • Place zucchini in a large bowl. Add asparagus and carrots.
  • Heat oil in deep saucepan over medium-high heat. Add onion and garlic and saute until translucent, about 2 minutes. Mix in rice until coated with oil and opaque, about 1 minute. Add lemon juice, stirring until rice is almost dry, less than 1 minute. Mix in half the chopped vegetables. Cook one minute.
  • Add hot broth, a half-cup at a time, stirring well after each addition. Cook, stirring continually, until rice is almost dry before adding more broth. When most of the broth has been used and rice is almost done but has a hard core, about 15 to 18 minutes, add remaining vegetables and parsley. Add the last of the broth and cook until rice is tender but still al dente, about 3 to 4 minutes. Stir in yogurt and cheese. Season with Mrs. Dash.
  • Remove pot from heat. Serve immediately.
Cauliflower Supreme

1 head cauliflower, broken into small florets
1/2 cup safflower oil
1/2 pound fresh mushrooms, cleaned and sliced
1 to 3 onions, sliced
1/3 cup blanched slivered almonds
2 teaspoons chicken bouillon
1 1/2 tablespoons cornstarch
1 cup water


  • Heat one inch of water to a boil in a saucepan over medium-high heat. Add cauliflower florets, and cook covered for 7 to 9 minutes, or until tender. Drain and set aside.
  • Pour oil in a large skillet over medium heat. Saute mushrooms, onion, and almonds. Stir in the chicken bouillon. Dissolve the cornstarch in water, and gradually stir into the mushroom mixture. Cook until thickened. Pour the mushroom mixture over the hot cauliflower, and serve.


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