Healthy Eating Hub

Baked Chicken, Mushroom and Leek Risotto

risotto Chicken mushroom leek

MMMMM RISOTTO!!

The cold weather can bring with it the need for comfort food. Something creamy, rich and filling that warms you from the inside out.

Luckily, this sort of craving doesn’t have to result in making an unhealthy choice. There are many ways you can increase your volume of veg or reduce the energy in a comforting, home cooked meal. This risotto recipe is a perfect example. We have smuggled in some extra veg with some cauliflower, loads of leek and mushrooms to create creamy and filling risotto, which is still high in fibre and lower in kJ.

Give it a try this winter!

Baked Chicken, Mushroom and Leet Risotto (12 downloads)

Ingredients

  • 2 leeks, finely sliced
  • 2 Tbsp. olive oil
  • 2 chicken breasts, diced
  • 200g mushrooms, diced
  • 1 cup arborio rice
  • 1/3 cauliflower, finely diced to rice size
  • 3 cups salt reduced chicken stock
  • ½ cup parmesan cheese
  • Parsley to serve

Method

  • Preheat a fan forced oven to 180 degrees Celsius.
  • Heat 1 Tbsp oil in a large oven proof pan. Cook the chicken in the pan for 3-4 minutes or until cooked through. Set chicken aside on a plate with paper towel.
  • Heat another 1 Tbsp of oil in a large pan and add leek. Cook for 2-3 minute or until softened slightly.
  • Add mushrooms and cook for another 3-4 minutes.
  • Add the rice to the pan and stir in for 1 minute
  • Pour in the the stock and add cauliflower and chicken to the pan. Stir the contents of the pan together, cover and bring to the boil.
  • Transfer the pan into the oven and bake for 20 minutes or until the liquid has been absorbed.
  • Removed from the oven and stir through parmesan cheese.
  • Serve with chopped parsley.

Nutrition Information Per Serve

  • Energy: 2197kJ (525 cals)
  • Protein: 42.2g
  • Carbohydrate: 50g (6g sugar)
  • Fat: 17g (saturated 5g)
  • Fibre: 6g
  • Sodium: 791mg

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