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30-minute chicken risotto

Dietitian Rachel Scoular

We’ve supercharged this dish with a hit of green veggies


Risotto might be a family favourite, but it means someone is always stuck at the stove, stirring the pot. Using just one pan, our version cuts out the stirring and excessive washing up. Plus, we’ve supercharged the dish with a hefty hit of green vegetables (asparagus, peas and spinach) which are all good sources of vitamin C, vitamin A and dietary fibre. These nutrients work together to support a strong immune system.

Serves: 4
Prep time: 10 mins
Cook time: 30 mins

Related: Hearty Italian chicken with couscous

Credit: nib health insurance

Ingredients

  • 1 tbsp extra virgin olive oil

  • 500g chicken thigh fillets, roughly chopped

  • 1 brown onion, finely diced

  • 3 garlic cloves, finely diced

  • 250g button mushrooms, thinly sliced

  • 1 bunch asparagus, cut into thirds

  • 2 cups Arborio rice

  • 4 cups low-sodium chicken stock

  • 1 cup frozen peas, thawed

  • 2 cups baby spinach leaves

  • ½ cup shaved parmesan

  • 1 lemon, cut into wedges

Method

  1. 1

    Pre-heat oven to 190°C/170°C (fan forced). Heat oil in a large ovenproof pan over medium heat. Add chicken to the pan and cook lightly on both sides to brown. Transfer to plate, cover and set aside.

  2. 2

    Add onion and garlic to the pan and cook, stirring for 3 minutes or until softened. Add mushrooms and asparagus and lightly stir.

  3. 3

    Pour rice into pan and stir until rice is glossy and well coated. Return chicken pieces to the pan and pour over stock. Cover pan and place in pre-heated oven. Bake for 25 minutes or until rice is just tender and liquid has been absorbed. Remove from oven and stir in peas and baby spinach.

  4. 4

    To serve, sprinkle parmesan over the top and serve with lemon wedges.

Allergy information: Gluten-free, nut-free.

Leftover guidelines: Leftovers can be stored in an airtight container in the fridge for up to two days. This dish is not recommended to be frozen.

For more leftover storage tips and advice, check out our article, How long can I store leftovers in the fridge?

Looking for more delicious, healthy recipes? We’ve partnered with nutritionists and dietitians to create an exclusive range of meal ideas. Check out our dedicated recipe page for more.

Nutritional InfoServe
Energy2707kJ kilojoules or 647 calories
Fat Total15.1g
Protein38.8g
Saturated Fat3.6g
Carbohydrates Total84.3g
Sodium1390mg

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Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com