Prawn and Asparagus Risotto

  • 5MINS
  • 25MINS
  • 376KCAL

This Prawn and Asparagus Risotto is a simple but comforting, slimming friendly meal whether you’re counting calories or following Weight Watchers.

Easy Peasy Prawn and Asparagus Risotto pinchofnom.com
4

NutritionPer Serving

  • Calories376
  • Carbs72g
  • Protein21g
  • Fat2g
  • Saturates0.4g
  • Sugars6g

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

This beautifully simple Prawn and Asparagus Risotto is a really comforting, slimming friendly meal that’s perfect if you’re counting calories or following a plan like Weight Watchers.

Making risotto has a reputation for being a long, laborious task, but this recipe makes it really quick and easy. It’s a great way to impress your friends at a dinner party and also makes for a delicious and filling lunch.

We love seafood and this Prawn and Asparagus Risotto is really versatile as you can add lots of other shellfish or even some squid. We’ve used the tiniest dusting of parmesan to serve, but this is entirely optional and you can leave it off if you’d prefer!

What diets is this Prawn and Asparagus Risotto suitable for?

This Prawn and Asparagus Risotto recipe is suitable for dairy free diets.

It can be made gluten free as long as you swap out the following ingredients for gluten free versions;

  • Vegetable stock

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Prawn and Asparagus Risotto recipe?

  • You need to count 9 Points per portion of this Prawn and Asparagus Risotto recipe if you’re on WW Green.
  • You need to count 8 Points per portion of this Prawn and Asparagus Risotto recipe if you’re on WW Blue.
  • You need to count 8 Points per portion of this Prawn and Asparagus Risotto recipe if you’re on WW Purple.

It’s super tasty and filling so you could easily serve half a portion and enjoy it with extra vegetables or a side salad!

Do you need any special ingredients to make Prawn and Asparagus Risotto?

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No, you don’t need any special ingredients or equipment to make this recipe, but you do need a large frying pan!

How many Calories are in this Prawn and Asparagus Risotto?

There are 376 Calories per portion in this Prawn and Asparagus Risotto, which means it falls into our Everyday Light category.

This Prawn and Asparagus Risotto is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Into a large frying pan, spray some low calorie cooking spray and fry the onion and garlic on a low heat until translucent (for around 5 minutes).

Step 2

Add the risotto rice to the pan and stir to incorporate the onions and garlic. Add in the chopped tomatoes, herbs, tomato puree and stock stirring well to mix. Leave to simmer for 10 minutes, stirring occasionally.

Step 3

Add the prawns, asparagus and courgette and cook for a further 10 minutes, stirring occasionally, until the liquid has been absorbed. If the rice starts to stick to the bottom, add a little more stock to loosen.

Step 4

The rice is ready when it feels tender and should be served a little al dente. Serve immediately and dust with a tiny sprinkle of parmesan.

This Prawn and Asparagus Risotto would work perfectly for a dinner party. Serve with the following starter, side and dessert to really wow your guests!

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How do you know when Prawn and Asparagus Risotto is cooked?

You should cook this Prawn and Asparagus Risotto for around 25 minutes, or until the liquid has been absorbed and the rice is tender and a little al dente.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Prawn and Asparagus Risotto in the fridge?

Once you’ve put it out, ideally you should eat it within an hour.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Prawn and Asparagus Risotto in the fridge for approximately 3 days or so.

As we all know you can get food poisoning from eating reheated rice, but, it’s not actually the reheating that can cause issues, it is, in fact, the way that the rice has been stored beforehand where the problem begins.

Rice can contain spores that are resistant to heat and can survive the cooking process.

If cooked rice is left standing at room temperature these spores can grow into bacteria. At this point, the bacteria can be destroyed by reheating the rice thoroughly.

You should remember to do the following if you’re going to keep leftover rice:

  • Cool the rice as quickly as possible (ideally within one hour) then put it in the fridge immediately. You can split larger portions up into smaller batches to cool quicker.
  • Reheat and use any leftover rice (stored in the fridge) within one day.
  • When you reheat any rice, always check it is steaming hot all the way through.
  • Don’t reheat cooked rice more than once.

Can I freeze Prawn and Asparagus Risotto?

Yes you can! This recipe can be frozen as long as you’re using fresh prawns and not frozen ones. Please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

As when keeping rice in the fridge, make sure to do the following if you plan to freeze it:

  • Cool the rice as quickly as possible (ideally within one hour) then freeze it immediately. You can split larger portions up into smaller batches to cool quicker.
  • Freeze as soon as the rice is cold.
  • When you reheat any rice, always check it is steaming hot all the way through.
  • Don’t reheat cooked rice more than once.

How do I reheat Prawn and Asparagus Risotto?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 2-3 minutes then stir. Cook for a further 2-3 minutes until piping hot.

For more information about reheating rice please take a look at the NHS website.

Our NEW cookbook Everyday Light is OUT NOW!

Prawn and Asparagus Risotto

This Prawn and Asparagus Risotto is a simple but comforting, slimming friendly meal whether you’re counting calories or following Weight Watchers.
  • Prep Time
    5 MINS
  • Cook Time
    25 MINS
  • KCals 376
  • Carbs 72G
WW Points
  • 9 Green
  • 8 Blue
  • 8 Purple

Ingredients

  • 1/2 red onion finely chopped
  • 2 cloves garlic finely chopped
  • 250 grams prawns
  • 12 spears asparagus chopped into three
  • 1 courgette diced
  • 300 grams risotto rice
  • 500 ml vegetable stock
  • 1 tin chopped tomatoes
  • low calorie cooking spray
  • 2 tbs fresh basil finely chopped
  • 1 tbs dried oregano
  • 1 tbs tomato puree

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Into a large frying pan, spray some low calorie cooking spray and fry the onion and garlic on a low heat until translucent (for around 5 minutes).
  2. Add the risotto rice to the pan and stir to incorporate the onions and garlic. Add in the chopped tomatoes, herbs, tomato puree and stock stirring well to mix. Leave to simmer for 10 minutes, stirring occasionally.
  3. Add the prawns, asparagus and courgette and cook for a further 10 minutes, stirring occasionally, until the liquid has been absorbed. If the rice starts to stick to the bottom, add a little more stock to loosen.
  4. The rice is ready when it feels tender and should be served a little al dente. Serve immediately and dust with a tiny sprinkle of parmesan.

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Our NEW cookbook Everyday Light is OUT NOW!

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8 comments

See what others have to say

AngelaSaturday 12th January 2019

Hi, did you use raw or cooked prawns?

Reply

Jane McEnteeSunday 7th October 2018

Hi
Is this dish suitable to reheat the next day?

Thanks
Jane

Reply

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