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Farrotto with Roasted Vegetables and Tilapia

Farrotto is a version of risotto. It’s just made with the whole grain farro instead of white rice!

Prep Time: 20 minutes

Nutritional Facts

Serving Size: 1 ¼ cups farrotto + 1 tilapia filet

  • Calories 475
  • Carbohydrate 58 g
  • Protein 39 g
  • Fat 10.0 g
  • Saturated Fat 3.4 g
  • Sugar 5 g
  • Dietary Fiber 8 g
  • Cholesterol 60 mg
  • Sodium 305 mg
  • Potassium 1060 mg

This Recipe Serves 4

Ingredients

Cooking spray
8 ounces asparagus, trimmed and cut into 1-inch chunks
1 small eggplant, cubed
8 ounces sliced mushrooms
5 sprigs fresh thyme, leaves removed and stems discarded
2 cloves garlic, minced
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
1 tablespoon olive oil, reserve 1 teaspoon
4 cups low sodium, fat free chicken broth
1 ½ cups quick cooking farro
1/3 cup parmesan cheese, reserve 1 tablespoon
4 (4-ounce) tilapia filets

Instructions

  1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray. Set aside.
  2. In a large bowl, toss together the asparagus, eggplant, mushrooms, thyme, garlic, salt (optional), pepper, and all but 1 teaspoon olive oil. Pour the mixture into one layer on the baking sheet. Bake for 40 minutes, stirring occasionally.
  3. While the vegetables are roasting, heat the chicken broth in a saucepan to just a simmer. Then reduce heat to keep warm.
  4. Add 1 teaspoon olive oil to another saucepan over medium heat. Add the farro and sauté for 2-3 minutes to toast.
  5. Add ½ cup of hot broth to the farro and stir constantly until the liquid is absorbed. Repeat this process until only ½ cup of broth is left. Stir in the last ½ cup broth and all but 1 tablespoon of parmesan cheese.
  6. When the vegetables have roasted for 40 minutes, turn the oven to the broil setting, add tilapia filets to the top of the vegetables, and sprinkle each filet with remaining parmesan cheese.
  7. Broil the fish on top of the vegetables for 6-7 minutes, ensure the cheese does not burn and the fish is just cooked through.
  8. Remove fish from vegetables and set aside. Stir roasted vegetables in to farrotto, then serve the fish on top of farrato.


RECIPE COST: $13.12 (to reduce the price of this recipe, omit the tilapia and it will cost just $8.13)

Photo: Farrotto with Roasted Vegetables and Tilapia. PNC Photography, Photographer: Peter Papoulakos.

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