

Oven-baked tuna and pea risotto
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
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Instructions
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 492cal
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Kilojoules 2060kJ
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Protein 34g
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Total fat 6g
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–Saturated fat 1g
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Carbohydrates 70g
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–Sugars 10g
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Dietary fibre 8g
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Sodium 770mg
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Calcium 90mg
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Iron 4mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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