Tuna and Courgette Risotto

Tuna and courgette risotto

Category: Main meal | Serves: 2-3

Prep time: 20 minutes | Cooking time: 30 minutes

Ingredients

1 tablespoon sunflower oil

1 small red onion, chopped

1 clove garlic, finely chopped

1 small red or yellow pepper, seeded & diced

1 courgette (about 200g/7oz), diced

115g (4oz) chestnut mushrooms, thickly sliced

175g (6oz) arborio risotto rice

About 600ml (1 pint) good quality vegetable stock

125ml (4fl oz) dry white wine

200g (7oz) can tuna chunks in spring water or brine, drained & flaked

2 tablespoons chopped fresh flat-leaf parsley

Freshly ground black pepper, to taste

  1. Heat sunflower oil in heavy-based saucepan; add onion, garlic and red or yellow pepper and cook for 5 minutes or until softened, stirring occasionally. Add courgette and mushrooms; cook for 1 minute, stirring. Add rice; cook for a further 1 minute, stirring. In a separate small pan, bring stock to the boil; cover and keep stock simmering gently.
  2. Add wine to rice mixture; cook rapidly for 1-2 minutes or until wine is almost totally evaporated, stirring. Reduce heat to medium-low; gradually add hot stock to rice, a ladleful at a time, allowing each addition to be absorbed before adding more, stirring continuously, until rice is tender. This will take about 20 minutes and you may not need to add all of the stock.
  3. Gently stir in flaked tuna and heat gently for about 2 minutes or until tuna is hot, stirring once or twice. Stir in parsley; season with black pepper. Serve hot.

Variations

  • 3-4 shallots can be substituted for the onion, if desired. Use an additional courgette in place of the red or yellow pepper, if desired.

Cook’s tips

  • Don’t cut courgette too finely – dice-sized pieces are perfect.
  • The secret to making a good risotto is to keep adding just enough hot stock in stages throughout the cooking process and to stir as much as possible.

Nutritional information

Tuna and Courgette Risotto