Speedy chicken risotto
(at time of publication)
- 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.
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.
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)
Total fat 8g
–Saturated fat 3g
Dietary fibre 6g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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