Buckwheat risotto with salmon & broccoli
6
Points®
Total time: 50 min • Prep: 10 min • Cook: 40 min • Serves: 4 • Difficulty: Easy
A tasty alternative to rice, gluten-free buckwheat grains are a source of protein, fibre, vitamins and minerals. Super-quick, easy to cook, and perfect for a midweek meal.
Ingredients
Calorie controlled cooking spray
4 spray(s)
Red onion
1 small, finely chopped
Garlic
1 clove(s), finely sliced
Buckwheat
225 g, rinsed in cold water
Chicken stock cube(s)
1 cube(s), made with 900ml hot water
Salmon, raw
240 g, skinless, cut into bite-size pieces
Broccoli, raw
300 g, broken into medium florets
Dill, Fresh
2 tablespoon(s), chopped
Lemon
1 medium, zest of
0% fat natural Greek yogurt
2 tablespoon(s)
Instructions
1
Mist a large frying pan with cooking spray and fry the onion and garlic over a medium-low heat for 6-8 minutes until softened. Stir in the buckwheat and cook for another minute or so, before adding 2 ladlefuls of the 900ml stock.
2
Simmer for 5 minutes, stirring, until the stock has almost all been absorbed, then continue adding the stock in the same way until you have 1 ladleful left – this will take around 25 minutes.
3
Add the salmon and the remaining stock to the pan and simmer for 2 minutes. Check that the salmon is cooked through and the buckwheat is tender, but still has a bit of bite.
4
Meanwhile, cook the broccoli in boiling water for 3-4 minutes, until tender. Drain and add to the buckwheat, along with the dill, lemon zest and yogurt. Season well with salt and freshly ground black pepper, and serve.
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