While watching Iron Chef america last night and seeing them make a sunflower seed risotto, it dawned on me that it would make a perfect BANTING FRIENDLY accompaniment to your meal. So, first thing that was on my mind this morning was to get that going!
I get sunflower seeds for relatively cheaply at a baking supply store in Athlone, so having something like this as a side dish would work out very cost effective (and delicious!).
We came downstairs this morning, and because its my youngest sons birthday on Friday with his party on Sunday, I had to get those cakes in the oven so it could be frozen (it sculpts better that way - don't ask). I sorted my boys out, put some washing on and started with the risotto.
Because we are on a tight budget, I am pretty frugal, so used the fat from the top of the bone broth to fry the garlic and mushrooms, and used the last of my bone broth for this little experiment.
Just to give a rough idea of how cost effective this can be:
Cost of homemade Bone broth:
+- R10
Cost of Sunflower seeds used:
R12
Cost of Mushrooms used:
R10 (I got them on special yesterday)
Cost of Blue Cheese used:
R4.50
Cost of other additions (salt and garlic):
+-R1
Total Cost of Mushroom and Blue Cheese Risotto (Serves 6):
R38
The base ingredients however would only cost:
R23.50
So base ingredients per portion:
R3.91
So base ingredients per portion:
R3.91
Ingredients:
2.5 cups bone broth with fat
450g sunflower seeds
3/4 punnet mushrooms
1/2 block blue cheese
2 tablespoons crushed garlic
1 teaspoon salt
Method:
Scrape fat from the top of the bone broth and put in the bottom of your pressure cooker, pot or sloow cooker.
Add the garlic and slice the mushrooms and also add to the pot and allow to fry for about 4 minutes.
Add the sunflower seeds and stir to coat with the garlic.
Add the broth and salt and stir well.
Crumble blue cheese into the mixture and bring to the boil.
Place pressure cooker lid ontop and allow to come to pressure.
Once pressure has been reached, switch the stove down to medium low and allow to cook for around 20 minutes.
Release pressure then take about 1.5 cups of mixture out - letting cool, and placing it into a liquidiser.
Process until it becomes like a paste and add to the remaining sunflower seed risotto mixture.
Stir well and serve!
You can have this as a dinner on its own or add some pork sausages or meat to it to enjoy!
Carb Wise Break Down for entire recipe:
This would mean a portion of this would work out to:
2.4 fats, 1 protein and 0.37 carb portions
A suggested portion would also be 7g net carbs.