Roasted chicken, beetroot and pumpkin with rocket barley risotto

Serves: 4

Time to make: 40 mins

Ingredients

3 medium-sized beetrootbeetsX, peeled, cut in 2cm cubes
250g pumpkin, cut in 2cm cubes
500g boneless and skinless chicken thighs
3 cups liquid no-added-salt chicken or reduced-salt vegetable stock
1 tablespoon olive oil
1 onion, finely chopped
1 clove garlic, finely chopped
1 cup pearl barley
¼ cup white wine
3 cups rocketarugulaX leaves
3 tablespoons freshly grated parmesan cheese

Instructions

Stay Awake

1 Preheat oven to 200.C. Add beetroot and pumpkin to a baking dish, spray with oil and toss to coat. Roast for about 20 minutes or until tender.

2 In another baking dish place chicken thighs. Spread out and spray with oil. Roast at the same time as vegetables until cooked through.

3 Heat stock in a saucepan until just below boiling. Reduce heat and keep warm.

4 Meanwhile, heat olive oil in a large pan over a medium heat. Add onion and garlic. Cook for 1 minute, stirring. Add barley and stir for 1 minute, mixing well. Add wine and simmer until evaporated then add the stock. Bring to the boil then reduce heat and gently simmer, uncovered, for 30 minutes or until barley is al dente, all liquid is absorbed.

5 Remove from heat. Stir rocket leaves through risotto. Add chicken, pumpkin and beetroot and gently combine. Serve sprinkled with parmesan.

Variations

Make it gluten free: Use gluten-free stock, and arborio rice instead of barley.

Nutrition Info (per serve)

Calories 500 cal

Kilojoules 2090 kJ

Protein 35 g

Total fat 16 g

Saturated fat 4 g

Carbohydrates 65 g

Sugar 11 g

Dietary fibre 8 g

Sodium 270 mg

Calcium 200 mg

Iron 4.5 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.