Healthy Microwave Risotto Recipe
Ingredients
- 1 onion, finely chopped
- 1 clove garlic, finely chopped
- 1 tsp olive oil
- 1 1/4 cups Arborio rice
- 3 tsp reduced-salt vegetable stock powder
- 3 cups boiling water
- 1/2 pumpkin, peeled and chopped into 2cm cubes
- 1 cup baby spinach leaves
- 1 cup frozen peas
- 100 g Parmesan cheese, grated
- 1/4 cup flaked almonds, optional
- to taste pepper
Method
- Combine onion, garlic and oil in a large microwave safe bowl. Microwave on HIGH for 2 mins until soft.
- Add rice, stock powder and 2/3 of the hot water. Cover with cling wrap and microwave on HIGH for 5 mins. Be careful removing cling wrap - steam will be very hot!
- Add pumpkin and remaining water, cover and microwave on HIGH for 15 mins.
- Add spinach and peas, gently stir through. Re-cover and microwave on HIGH for 5 mins.
- Remove from microwave, and taste. If it's not cooked yet, mcrowave for 2 min bursts until cooked.
- Stir in cheese and pepper and sprinkle almonds on top.
Recipe from Foodbank WA’s Food Sensations® for Adults program, reproduced with permission www.foodbankwa.org.au/food-sensations-for-adults/
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Recipe by Food Sensations -
Ingredients -
Equipment -
Add rice, stock powder and water. -
Add spinach and peas and gently stir through.
Comment:
*To make this dish gluten free, choose stock that is free from gluten
Healthy tip!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1313 kJ | 745 kJ |
| 314 Cal | 178 Cal | |
| Protein | 13 g | 7.4 g |
| Fat, total | 9.2 g | 5.2 g |
| — saturated | 3.5 g | 2 g |
| Carbohydrate | 41.1 g | 23.3 g |
| — sugars | 3.6 g | 2.1 g |
| Sodium | 500 mg | 283 mg |
| Fibre | 5.8 g | 3.3 g |
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