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!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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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