This recipe from Catherine Saxelby's cookbook, Zest, includes budget-friendly, feel-full foods like rice and canned salmon. For extra colour (and extra veggies), add some halved cherry tomatoes with the salmon, chives and capers. Catherine recommends serving this with a crispy green garden salad. You can make it with a medium grain brown rice if you prefer, but it will take a little longer to cook. Serves 6

4 cups (1 litre) salt reduced vegetable or fish stock finely grated zest and juice of 1 lemon
2 tsp olive oil
1 red onion, finely chopped
2 cups Arborio or Doongara Clever rice
½ cup white wine
200g (7oz) can pink or red salmon, drained and flaked
2 tbsp finely chopped chives
1 tbsp capers, rinsed and drained
grated parmesan

Combine the stock, lemon zest and juice in a large saucepan. Bring to the boil, then reduce the heat and keep at a low simmer. 

Heat the oil in another large saucepan on medium. Add the onion and sauté for 1–2 minutes. Stir in the rice and cook for 1 minute.

Stir in the white wine, stirring frequently for 2 minutes until all the liquid has been absorbed. Add hot stock, 1 cup at a time, until all of the liquid has been used and the rice is tender and creamy (about 15–20 minutes).

You'll need to keep stirring the risotto frequently, as this helps break down the starch to create that lovely creamy consistency. Towards the end of the cooking time, stir in the salmon, chives and capers and serve topped with parmesan.

Catherine Saxelby is a nutritionist who helps busy people eat well, stay slim and power up! Check out her articles and tips at www.foodwatch.com.au