Delicious Living
  • 2 cups old-fashioned rolled oats (TRY: Bob’s Red Mill)
  • 4 cups unsalted chicken broth, divided
  • 2 fennel bulbs with stalks and fronds
  • 1 zucchini
  • 1 tablespoon chopped fresh mint leaves
  • Zest and juice of 1 lemon
  • 1 tablespoon extra-virgin olive oil
  • Pinch of salt
  • 1 tablespoon grated Parmesan cheese
  • 1 Ib large shrimp (peeled and deveined)

Ris-oat-to with Shrimp & Shaved Fennel Salad

Jamie Gates, Photo by Jennifer Olson | Delicious Living
  • Serves: 4 people

Crustaceans, such as shrimp, contain tryptophan, an amino acid that may help relax muscles and trigger sleep. Oats contain several sleep-promoting nutrients, including B vitamins, magnesium and slow-digesting carbohydrate that won't spike blood sugar.

(gluten free, staff favorite)

  1. In a food processor, pulse oats a few times to break into small pieces. In a small saucepan over medium-high heat, bring 3 cups broth to a simmer. In a medium saucepan, bring remaining 1 cup broth to a boil.
  2. While broth is heating, use a mandolin or Y-shaped vegetable peeler to cut fennel bulbs and zucchini into thin ribbon slices. Finely chop 2 tablespoons of the fennel fronds. In a large bowl, toss together fennel ribbons, zucchini ribbons, fennel fronds, mint and juice of ½ lemon (reserve zest). In a small bowl, whisk together oil, juice of remaining ½ lemon and salt; drizzle over fennel salad and toss; set aside.
  3. Once the 1 cup of broth begins to boil, reduce heat to medium. Stir in oats, and add one ladle of simmering broth from small saucepan to oats in the medium saucepan; heat, and stir until most of broth is absorbed. Keep adding broth from small saucepan to the oat mixture, one ladle at a time, stirring until broth is absorbed before adding more. It’s OK if you don’t use all of the broth. Oats are ready when they are cooked through and thick (have reached your desired texture), about 15–20 minutes. Remove from heat, and stir in Parmesan and reserved lemon zest.
  4. Meanwhile, heat a large sauté pan over medium-high heat. Spray with nonstick cooking spray, and cook shrimp for 2–3 minutes per side or until cooked through and opaque.
  5. Divide oat risotto among four plates and top with seared shrimp. If desired, garnish with additional Parmesan and fennel fronds. Serve fennel salad on the side.

PER SERVING (1 cup oats, 1 cup salad, ¼ lb shrimp): 504 cal, 11g fat (5g mono, 3g poly, 3g sat), 144mg chol, 857mg sodium, 66g carb (13g fiber, 6g sugars), 36g protein

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