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!

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Baked Chicken, Mushroom and Leek Risotto

There are many ways you can increase your vegetable intake or reduce the energy in a comforting, home cooked meal. This risotto recipe is a perfect example.
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Main Course
Cuisine: Italian
Keyword: cauliflower, chicken, leek, mushrooms, rice
Servings: 4 people
Calories: 525kcal

Ingredients

  • 2 leek finely sliced
  • 2 tbsp oil, olive extra virgin
  • 500 g chicken, breast skin removed, diced (2 breasts)
  • 200 g mushroom, common diced
  • 200 g rice, arborio uncooked (1 cup)
  • cauliflower finely diced or grated to rice size
  • 3 cup stock, chicken salt reduced
  • 60 g cheese, parmesan grated (½ cup)
  • parsley, flat leaf, fresh to serve

Instructions

  • 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 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.
  • Remove from the oven and stir through parmesan cheese. Serve with chopped parsley.

Notes

Whole foods: 75%
1 serve of this recipe provides:
  • 1 serve carbohydrate
  • 1 serve protein
  • 1 serve fat
  • 2 serves vegetables

Nutrition

Calories: 525kcal | Carbohydrates: 50g | Protein: 42g | Fat: 17g | Saturated Fat: 5g | Sodium: 791mg | Fiber: 6g | Sugar: 6g