Speedy chicken risotto
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.
Reviewed by our expert panel Serves: 1
Time to make: 25 mins
Total cost: $2.30 / $2.30 per serve
(at time of publication)
Ingredients
- cooking oil spray
- 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.
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.
Photographer: Ian Wallace
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
LATEST ADVICE
