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Eat well

Chicken and broccoli risotto

An healthy dish uses broccoli and chicken, providing a creamy and filling dish.

Chicken and broccoli risotto

Meal type: Main meal

Serves: 4

Preparation time: 20 minutes

Cooking time: 35 minutes

  1. Heat 2 tsp oil in a heavy-based saucepan. Add chicken; cook for 3-4 minutes until coloured and sealed all over, stirring regularly. Add shallots, garlic and remaining oil; cook for about 5 minutes or until shallots are softened, stirring occasionally. Add mushrooms and rice; cook for 1-2 minutes, stirring.
  2. Add wine; cook rapidly for 1-2 minutes, stirring until almost evaporated. Reduce heat to medium-low. Add stock a ladleful at a time, allowing it to be absorbed before adding more, stirring continuously, until rice is tender. This takes about 20 minutes; you may not need to add all of the stock.
  3. Meanwhile, cook broccoli in a separate pan of boiling water for about 5 minutes or until tender. Drain well; keep warm.
  4. Gently stir broccoli and parsley into risotto; season with black pepper and serve.

Nutritional Information

Each Portion Contains:

Energy 806kJ 192kcal 10%
Carbs 24.1g -
Fat 2.8g Low 4%
Saturates 0.4g Low 2%
Sugar 1.2g Low 1%
Salt 0.8g Low 13%

% = an adult's reference intake

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Ingredients

3 teaspoons sunflower oil

225g (8oz) skinless chicken breast fillets, diced

3 shallots or 1 small onion, chopped

1 clove garlic, finely chopped

115g (4oz) button mushrooms, halved

175g (6oz) Arborio risotto rice

125ml (4fl oz) dry white wine (or extra stock)

About 600ml (1 pint) hot low salt vegetable or chicken stock (kept simmering in a separate small pan)

175g (6oz) small broccoli florets

2 tablespoons chopped fresh flat-leaf parsley

Freshly ground black pepper, to taste

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