Oven-baked tuna and pea risotto

Serves: 4

Time to make: 55 mins

Hands-on time: 15 mins

Ingredients

3 ½ cups liquid salt-reduced chicken stock1 tablespoon extra-virgin
olive oil
1 medium-sized onion, finely chopped
2 cloves garlic, minced
1 ½ cups arborio rice
2 x 185g cans tuna in spring water, drained
400g can cherry tomatoes in juice, drained, lightly crushed
1 cup frozen peas
2 tablespoons lemon juice
500g fresh or frozen broccoli florets

Instructions

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1 Preheat oven to 180°C. Pour stock into a medium-sized saucepan, bring to the boil and keep warm. Heat half the oil in a large saucepan set over a medium–high heat. Add onion and half the garlic. Cook, stirring, for 5 minutes or until soft.

2 Add rice and stir to coat. Add reserved stock, tuna and tomatoes. Stir to combine. Transfer rice mixture to a large shallow baking dish. Cover with a piece of tinfoil and bake for 20 minutes.

3 Remove baking dish from oven. Uncover tinfoil and stir in peas. Bake for 10 more minutes or until rice has absorbed most of the liquid. Stir in lemon juice.

4 Meanwhile, bring a separate large saucepan of water to the boil. Cook broccoli for 5 minutes or until just tender. Drain and return to pan with remaining oil and garlic. Toss to coat. Serve risotto with broccoli.

Nutrition Info (per serve)

Calories 492 cal

Kilojoules 2060 kJ

Protein 34 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 70 g

Sugar 10 g

Dietary fibre 8 g

Sodium 770 mg

Calcium 90 mg

Iron 4 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.