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Asparagus, Pumpkin and Chicken Risotto
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PREP TIME: |
10
mins |
| COOKING TIME:
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15
mins |
| SERVINGS:
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4 |
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Nutritional
Information:
Low in fat. Excellent source of niacin. Good source of vitamin A, folate and vitamin C. Source of magnesium, iron, zinc, calcium, thiamin and riboflavin. Food groups: bread & cereal, "meat", vegetable, fruit, dairy, "other". Per serve (when serves 4): 2254kJ (539cals) 30g protein 12g fat (98% fat free) 72g carbohydrate
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Ingredients:
1 tbsp extra virgin olive oil
500g chicken breast, chopped into cubes
2 cloves garlic, crushed
1 large onion, chopped
1 1/2 cups Arborio rice
250ml dry white wine
1 litre salt-reduced chicken stock, hot
2 cups chopped pumpkin
1 bunch fresh asparagus
cracked black pepper, to taste
grated rind and juice of 1 lemon
shaved parmesan for garnish
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Instructions:
Heat olive oil in a large, heavy-based saucepan and add garlic and onion and cook until soft. Add rice and cook 1-2 minutes , stirring to ensure the grains are well-coated. Pour in the wine and cook, stirring until all the liquid is absorbed. Add the chicken stock gradually, a cup or so at a time, and cook stirring occasionally. After 10 minutes add the chicken and the pumpkin, and then continue adding stock until rice is cooked, about 10 more minutes.
Add the asparagus and cook for 2-3 minutes or until just tender. Add the lemon and grated rind, season to taste with pepper and remove from heat. Cover and allow to sit for 2-3 minutes. Serve immediately with a few shavings of parmesan.
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