Healthy Microwave Risotto Recipe
Ingredients
- 1 brown onion, chopped
- 2 tsp olive oil
- 1 cup Arborio rice
- 2 1/2 cups chicken or vegetable stock
- 1 cup reduced-salt corn kernels, fresh or canned
- 1 cup frozen peas
- 1 cup skinless chicken breast, cooked, diced
- 1 tbs Parmesan cheese, grated
Method
- Combine onion and oil in a microwave-safe container. Microwave on HIGH (100%) for 3 minutes.
- Add rice and stock, and microwave, covered, for 12 minutes on HIGH (100%). Stir well then add corn, peas and chicken.
- Cover and microwave on HIGH (100%) for 8 minutes.
- Allow to stand for 2 minutes.
- Stir and sprinkle with cheese.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation:
Substitute 2 cups cooked, cubed butternut pumpkin for corn
Comment:
*To make this dish gluten free, choose stock that is free from gluten
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 861 kJ | 259 kJ |
| 206 Cal | 62 Cal | |
| Protein | 14.1 g | 4.2 g |
| Fat, total | 5.3 g | 1.6 g |
| — saturated | 1.3 g | 0.4 g |
| Carbohydrate | 23.7 g | 7.1 g |
| — sugars | 3.1 g | 0.9 g |
| Sodium | 795.5 mg | 239.2 mg |
| Fibre | 3.8 g | 1.1 g |
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Comments (1)
-
I made this using bacon instead of chicken. Cooked 6 short cut rashers while risotto is cooking. It's delicious 😋
Anonymous
Posted on: 11 Aug 21
