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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Washington, DC is to lying what Wisconsin is to cheese."
-Dennis Miller, Comedian

The refrigerator light goes on...

I was having a discussion recently about how to create great low-sodium recipes and this is a great example. There’s no added salt but there are a lot of salty flavors. The parmesan and mozzarella add a lot of this. The other key is that there are so many umami flavors – onions, eggplant and the cheeses. The blend of these flavors are enhanced by the herbs. The result is that there’s less need for added salt. Best of all, the rich creaminess of the risotto makes for a lovely sauce.

Mozzarella

This is one of the cheeses the Italians call pasta filata – cheeses that have been scalded and kneaded prior to ageing. Ricotta and provolone are also pasta filata cheeses. Originally made in Naples from the rich milk of water buffalos, the cheese available outside of Italy that is labeled mozzarella can be made from any type of milk.

The most familiar mozzarella to Americans is the low-moisture version. This was created to cater not just the American palate, but also to satisfy the transportation and storage issues of manufacturers. It is a moist cheese when compared to others traditionally eaten in the U.S. but has a rubbery quality. It does, however, melt exceptionally well, making it ideally suited for pizza.

With Americans now using the best quality ingredients, a wide variety of high-moisture mozzarellas are available. Much is imported, but many artisan cheese makers are producing amazing products. Much of what is produced, both inside and outside of Italy, is made with cow's milk and is usually made with skim or low-fat milk.

High moisture mozzarella is often called “fresh” mozzarella. It is soft, with a sublime taste. Look for a cheese that has a soft creamy texture, while at the same time a taste that evokes fresh milk.

1 ounce mozzarella = 72 calories, 4.5g fat, 3g sat fat, 1g mono fat, 7g protein, 0g carbohydrates, 132mg sodium, 16mg cholesterol


 

Eggplant Risotto



Servings = 2 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes great leftovers.

2 tsp olive oil
1 clove garlic (sliced)
1 small onion (sliced)
1 large eggplant (cut into 1 inch cubes)
1/4 tsp dried tarragon
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp dried rosemary
1/2 cup arborio rice
fresh ground black pepper (to taste)
3 cups water
4 ounces cherry or grape tomatoes
1 ounce Parmigiano-Reggiano (grated)
2 ounces fresh mozzarella (cut into small dice)

Place the olive oil in a medium sized skillet over medium-high heat. Add the garlic and onion and cook for about one minute. Stir frequently.

Add the eggplant and cook, stirring frequently. Adjust the heat as needed to keep the eggplant from burning but turn a nut brown.

Add the dried tarragon, oregano, basil, rosemary and arborio rice and cook for about one minute.

Add the pepper, water, and tomatoes. Stir once and reduce the heat until the rice is simmering. Cook for about 15 minutes until the rice is tender.

Add the parmesan and stir until blended. Serve the risotto topped with the fresh mozzarella cubes.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 485 Calories from Fat 148
  % Daily Value
Total Fat 17g 26%
    Saturated Fat 7g 36%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 32mg 11%
Sodium 482mg 20%
Total Carbohydrates 64g 21%
    Dietary Fiber 11g 44%
    Sugars 10g  
Protein 23g  
Vitamin A 18% Vitamin C 28%
Calcium 37% Iron 23%
Vitamin K 25 mcg Potassium 1021 mg
Magnesium 71 mg