Healthy Food

Healthy Recipes – Chicken & Broccoli Rissotto

Not everyone can escape to the seaside or jet off to a sunny country this summer. So bring the holiday to you and dip your tastebuds into this delicious Italian cuisine with our Chicken & Broccoli Risotto.
Category – Main Meal
Serves – 4 – 6
Prep Time – 20 minutes
Cooking Time – 35 minutes
 
Ingredients
3 teaspoons sunflower oil
225g (8oz) skinless chicken breast fillets, diced
3 shallots or 1 small onion, chopped
1 clove garlic, finely chopped
115g (4oz) button mushrooms, halved
175g (6oz) Arborio risotto rice
125ml (4fl oz) dry white wine (or extra stock)
About 600ml (1 pint) hot vegetable or chicken stock (kept simmering in a separate small pan)
175g (6oz) small broccoli florets
2 tablespoons chopped fresh flat-leaf parsley
Freshly ground black pepper, to taste
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Steps
1. Heat 2 tsp oil in a heavy-based saucepan. Add chicken; cook for 3-4 minutes until coloured and sealed all over, stirring regularly. Add shallots, garlic and remaining oil;
cook for about 5 minutes or until shallots are softened, stirring occasionally. Add mushrooms and rice; cook for 1-2 minutes, stirring.
2. Add wine; cook rapidly for 1-2 minutes, stirring until almost evaporated. Reduce heat to medium-low. Add stock a ladleful at a time, allowing it to be absorbed before adding more, stirring continuously, until rice is tender. This takes about 20 minutes; you may not need to add all of the stock.
3. Meanwhile, cook broccoli in a separate pan of boiling water for about 5 minutes or until tender. Drain well; keep warm.
4. Gently stir broccoli and parsley into risotto; season with black pepper and serve.
 
Nutritional Information
Per 100g
Fat – Medium
Saturated Fat – Low
Salt – Low
Sugar – Low
 
Per Portion / Percentage of GDA
Energy (kcal) – 426 – 21%
Fat – 10.4g – 15%
Saturated Fat – 2g – 10%
Salt – 0.5g – 8%
Sugar – 3.5g – 4%

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