Calories: 236 Preparation: 10 mins Cooking: 15-20 mins Serves: 4
3 squirts Olive oil spray or 5ml/1tsp olive oil
1 large onion, chopped
1 clove garlic, crushed
225g/8oz risotto rice
1 (395g) can cherry tomatoes in natural juice
600ml/1pt vegetable stock
1 (85g) bag watercress
Heat a large pan, squirt in the olive oil then add the onion and saute for 2-3mins or until soft. Add the garlic and rice and stir well. Add half the tomatoes and a little of the stock. Stir well, until the liquid has been absorbed. Repeat adding more stock until all the liquid has been absorbed and the rice is tender – this will take 15-20mins.
Add the remaining cherry tomatoes and watercress and season well with plenty of freshly ground black pepper. Cook for a further 1 min until most of the liquid has evaporated and the rice is just tender. Serve in bowls with a little grated parmesan cheese if liked.
Fat: 1.7g Saturated Fat: 0.2g Carbohydrate: 51.2g Protein: 7.4g Fibre: 2.7g Salt: 0.63g