Baked chicken and pea risotto

Serves: 1

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

2 teaspoons olive oil
1 clove garlic
100g skinless chicken breast, sliced
1 small red onion, thinly sliced
2 teaspoons chopped fresh thyme
¼ cup arborio rice
¾ cup reduced-salt chicken stock
1 ½ cups baby rocketarugulaX
2 tablespoons oil-free sun-dried tomatoes, thinly sliced
2 teaspoons balsamic vinegar
½ cup frozen peas
2 teaspoons finely grated parmesan
freshly ground black pepper

Instructions

Stay Awake

1 Heat oven to 160°C. Heat olive oil in a medium ovenproof frying pan set over a medium-high heat. Add garlic, chicken and half the onion to the pan and cook, stirring, for 5 minutes or until onion softens.

2 Add thyme and rice and cook, stirring for 1 minute, or until thyme is fragrant and rice is coated in oil. Add chicken stock and bring to the boil. Cover pan, place in oven and bake for 15 minutes.

3 Meanwhile, combine remaining onion with baby rocket, sun-dried tomatoes and balsamic vinegar in a small bowl to make salad.

4 Remove pan from oven. Stir peas into the risotto, cover pan and bake for 5-7 minutes or until rice is tender and peas are hot.

5 Scatter risotto with parmesan, season with pepper and serve with rocket salad.

Variations

You can swap the peas for broccoli, green beans or shelled broad beans.
Make it gluten free: Check stock is gluten free.

Nutrition Info (per serve)

Calories 503 cal

Kilojoules 2100 kJ

Protein 37 g

Total fat 14 g

Saturated fat 3 g

Carbohydrates 55 g

Sugar 11 g

Dietary fibre 7 g

Sodium 640 mg

Calcium 240 mg

Iron 6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.