Speedy chicken risotto

Author: Dixie Elliott - Home Economist, Recipe Developer

Photographer: Ian Wallace

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This one dish, speedy chicken risotto recipe is a hearty meal for one. It is high in fibre, low in fat and is diabetes and gluten free friendly. So quick to make in 25 minutes, great for those busy week night dinners.

Serves: 1

Time to make: 25 mins

Ingredients

More weights & measures

cooking spray oil

150g chicken tenderloins

1 small onion, finely chopped

¾ cup salt-reduced chicken stock*

½ cup arborio rice

1 cup frozen peas

2 tablespoons grated parmesan cheese*

black pepper, to season

*NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it’s wise to check the label to be sure as product ingredients can vary and formulations can change.

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

1 Spray a frying pan with oil. Cook chicken over a medium heat for 3-4 minutes each side or until cooked through. Transfer to a plate.

2 Add onion to pan. Cook until soft. Add stock and rice to pan. Simmer for 10 minutes, stirring, until rice is tender and liquid has evaporated. Stir in peas and cheese. Cook for 1 minute.

3 Transfer risotto to a serving plate. Top with chicken, season with pepper and serve.

Serving suggestion

Green salad

Variations

Turn leftovers into patties: Save a little less than half the risotto to make the following night’s dinner. Combine remaining risotto and 1/4 cup dry breadcrumbs in a bowl. Whisk 1 egg and add half to the risotto. Shape mixture into small patties. Lightly coat with some flour, roll in remaining egg and coat with breadcrumbs. Spray a frying pan with oil. Cook patties over a medium heat until golden and heated through. Serve with a salad.

Nutrition Info (per serve)

Calories 394cal

Kilojoules 1650kJ

Protein 29g

Total fat 8g

–Saturated fat 3g

Carbohydrates 50g

–Sugars 7g

Dietary fibre 6g

Sodium 340mg

Calcium 110mg

Iron 2.5mg

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.

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