Today we will see how to prepare a delicious whole grain risotto with porcini mushrooms using deamidated rice [suitable for those suffering from hyperglycemia].
Let’s go in order!
Rice and glycemic index, which to choose? Also: how to deamidate rice.
• I chose a whole grain rice, specifically ‘parboiled whole grain rice more flavor and fiber, cooks in 10 minutes‘ and I deamidated it.
Deamidation varies the cooking times of the rice significantly reducing them, in this case from 10 minutes to about 3-5 depending on the desired consistency.
• I used frozen porcini mushrooms, just a handful is enough.
• I prepared a quick vegetable broth with homemade vegetable stock.
• I proceeded with preparing the whole grain risotto with porcini mushrooms.
To be enjoyed plain.
To finish with a couple of tablespoons of grated cheese or, alternatively, a drizzle of extra virgin olive oil.
I used shaved Parmesan both to finish and to complete the risotto.
The whole grain risotto with porcini mushrooms and shaved Parmesan is a one-dish meal that concentrates the characteristics that distinguish a balanced meal in a single course.
- Difficulty: Easy
- Cost: Medium
- Rest time: 2 Hours
- Preparation time: 15 Minutes
- Portions: 2 servings
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- 2.8 oz porcini mushrooms (frozen)
- 1 pinch garlic powder
- 1 shot glass white wine
- 5.6 oz parboiled whole grain rice (cooks in 10 mins)
- 1.06 cups water
- 1 pinch salt
- 1 vegetable stock cube (homemade)
- to taste Parmesan cheese (shaved)
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
Tools
- 1 Sieve
- 1 Bowl
Rice Deamidation
Rinse the rice to partially remove the starch, then:
• soak the rice in a bowl, in cold water, for 2 hours;
• stir occasionally;
• change the water a couple of times;
• rinse it thoroughly under running water before use.Once the deamidation process is complete, drain the rice thoroughly by pouring it into a sieve.
If you taste a grain, you will have the sensation of eating rice that has undergone a first cooking.
In a hot saucepan, brown a sprinkle of garlic powder.
Deglaze with a shot glass of white wine.
Add the frozen porcini mushrooms to the saucepan, stir, and sauté over high heat until they are completely thawed, it only takes a few minutes.In a small pot, pour:
• 1.06 cups of water;
• a pinch of salt;
• a vegetable stock cube;
and bring to a boil to obtain a quick vegetable broth.Meanwhile, heat the mushrooms.
In the saucepan with the mushrooms, pour the deamidated rice and toast or rather heat it up [it is a kind of precooked rice so the grains will never get as hot as if they were raw].
Pour the vegetable broth into the saucepan ladle by ladle as needed and combine.
Continue stirring with a silicone spatula.
Continue stirring for 5 minutes, instead of 10 until the rice has absorbed almost all the broth.
… with shaved Parmesan
With the heat off, add the shaved Parmesan [not all, keep a handful aside] and stir to finish.If necessary, adjust the salt and grind the pepper.
Add the parsley.
Cover with a lid and let it rest for 2-3 minutes.Plate.
Complete with the handful of shaved Parmesan set aside.
Grind a little more pepper.Your whole grain risotto with porcini mushrooms and shaved Parmesan is ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations of food indicated in your diet plan.
***
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