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Recipes

Baked chicken and mushroom risotto

This perfect winter dish bakes in the oven, so you get perfect risotto without all the stirring.

Preparation time: 15 mins (+ resting time)

Cooking time: 30 mins

Serves: 4 (as a main)

Ingredients

  • 2 tsp extra virgin olive oil
  • 1 brown onion, finely chopped
  • 2 carrots, chopped
  • 2 garlic cloves, finely chopped
  • 210g (1 cup) Doongara or other long-grain rice
  • 200g button mushrooms, sliced
  • 1 Massel salt reduced chicken style stock cube
  • 560ml (2¼ cups) boiling water
  • 500g skinless chicken tenderloins, trimmed of fat, sinew removed
  • 25g (1 cup) baby rocket leaves
  • 2 tbsp finely grated parmesan
  • Freshly ground black pepper
  • Grated lemon zest, to serve
  • Dill or parsley sprigs (optional), to serve

Method

  1. Preheat oven to 180°C (fan-forced). Heat 1 teaspoon of the oil in a medium stoveproof and ovenproof dish over medium. Add the onion, carrots and garlic. Cook, stirring often, for 6-7 minutes or until the onion softens. 
  2. Add rice and mushrooms and cook, stirring, for 2 minutes. Add combined stock cube and water. Cover and bring to a simmer. Transfer dish to oven. Cook for 20 minutes or until rice is tender and most of the liquid is absorbed.
  3. Meanwhile, heat remaining oil in a large non-stick frying pan over medium-high heat. Add chicken and cook for 2 minutes each side, or until just cooked. Diagonally slice the chicken and set aside.
  4. Remove risotto from the oven. Place chicken and rocket on top of the rice. Cover and set aside for 5 minutes. Toss chicken and rocket through the rice with the parmesan. Season with pepper.

Serve topped with lemon zest and dill or parsley, if you like.

Nutrition info per serve: 1666kJ, protein 35g, total fat 6g (sat. fat 1.7g), carbs 47g, fibre 6g, sodium 374mg

Recipe courtesy of Diabetic Living. For more recipes go to diabeticliving.com.au

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