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Chicken and Garden Vegetable Risotto

Serves 6

Ingredients

  • 400g skinless chicken breast, cut into strips
  • cooking oil spray
  • 1 onion, finely chopped
  • 2 cloves garlic, crushed
  • 2 cups arborio rice
  • 3 low salt chicken stock cubes, dissolved in 4 cups of boiling water
  • 2 cups Australian low fat milk, heated until just boiling
  • 60g baby spinach leaves
  • 1/2 cup frozen peas, thawed
  • 1 bunch (8 spears) asparagus, cut into 3cm lengths and blanched
  • 50g grated Australian parmesan cheese
  • 30g shaved Australian parmesan cheese, extra
Download Recipe (PDF)

Method

  1. 1. Grill chicken breast on both sides until cooked through. Cut into slices and reserve.
    2. Lightly spray saucepan with cooking oil, add onion and garlic and cook until soft. Add rice and stir for 1 minute or until the rice is toasted. Add stock 1 cup at a time, stirring constantly over low heat until all the liquid is absorbed before adding more stock. Continue until all the stock is absorbed. Add hot milk, 1 cup at a time until absorbed and rice is tender.
    3. Stir through sliced chicken, spinach leaves, peas, asparagus and parmesan. Serve topped with extra shaved parmesan.

Tips / Handy Hints

Reserve any remaining risotto for a work-day lunch or shape into patties and roll in polenta. Oven bake until crisp.

Nutritional Information

Nutrients per serve:
Energy (kj) 1997
Protein (g) 33
Fat, Total (g) 10.2
Saturated (g) 4.4
Carbohydrates (g) 61
Sugars (g) 6
Dietry Fibre (g) 3
Sodium (mg) 302
Calcium (mg) 289
Iron (mg) 2

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