Perfect for two, this risotto is low in calories and can be mixed up by replacing the prawns with smoked haddock instead.

Serves 2,300 kcals per serving

• 1 large onion, chopped
• 120g Arborio rice
• 8-10 quartered mushrooms
• 1 stock cube, made up
• Lemon juice
• 1 bag of spinach, shredded
• 200g prawns, net weight
• Black pepper

1. Using a deepish saucepan, sauté the onion for five minutes then add the rice and mushrooms
2. Stir the rice for about a minute then add a small quantity of stock. Keep adding this gradually, stirring all the time allowing the rice to absorb each addition of stock in turn
3. Once the rice is nearly cooked stir in the spinach and a few dashes of lemon juice and cook for a further five minutes
4. Add in the prawns and give the whole thing a good stir, then serve with a salad or on its own

Jacqueline Bretherton (BSc, MSc, R.Nutr) and Nutritionist at the Centre for Sport