Healthy Lemon Chicken Risotto2013-08-13
- Course: Main
- Servings : 4
- Prep Time : 10m
- Cook Time : 20m
- Ready In : 30m
Risotto is not only a tasty, super easy, and relatively cheap meal to make but it’s healthy, nutritious and balanced too. A risotto dish provides the perfect combination of protein (the building blocks of life), starchy carbs (for energy) and vegetables (for fibre, vitamins, minerals and antioxidants).
I love risotto as it tastes super creamy but is actually low in fat – it’s the rice that makes this dish so rich in texture and it goes perfect with a side salad or even on its own. I adapted this recipe from one that I saw on Love Food Hate Waste, which is a fantastic website for tips on how to make your food (and money!) go further.. it even has weekly meal planners and shopping lists too.
I used heart-healthy olive oil in this recipe which is perfect when cooking using a medium heat – if you’re cooking over a high heat it’s best to use vegetable, rapeseed or canola oil which have a higher ‘smoke point’. All of these oils are high in mono-unsaturated fatty acids (MUFAs) which help to lower the risk of heart disease by lowering total and bad (LDL) cholesterol in the blood. MUFAs feature in the heart-healthy Mediterranean Diet, with other sources of MUFAs including avocados, nuts and olives. Don’t go over-board though, all oils (heart-healthy or not!) are high in calories meaning you should use no more than 1/2 tbsp or 1 tsp of oil per person per meal (40-60 calories) – this recipe uses 1/4 tbsp per person!
- 4 chicken breasts (4-500g)*
- 220g risotto/paella rice**
- 600ml chicken/vegetable stock
- 1 lemon - to juice & zest
- 1 crushed garlic clove/tsp garlic granules
- 250g frozen veg e.g. peas & broad beans
- 1 packet (135g) babycorn, sliced***
- 2-3 spring onions, sliced
- 1 tbsp olive oil
- salt & pepper
- fresh herbs e.g. thyme or parsley - optional
*the original recipe used 480g of leftover cooked chicken.
**you could always use long-grain rice instead of risotto rice but the dish will have a much less creamy consistency
***feel free to vary the vegetables – courgette, mushrooms, green beans or broccoli would also work well
Calorie stats are based on 1/4 of the recipe – based on using 500g of lean chicken.
Cut the chicken breasts into small chunks and pan fry until golden, adding the zest of the lemon, and juices once the chicken has turned white - cook the chicken on a low heat to ensure it is cooked all the way through (the original recipe advised you covered cooked chicken with lemon juice & zest before heating in a 200C oven for 15-20 minutes)
Meanwhile, heat the garlic and olive oil in a large pan* before adding the rice. Stir well to ensure that all of the grains are coated with the oil.
Gradually (not all at once) add the chicken/vegetable stock to the rice, stirring the rice well and allowing the liquid to be absorbed before adding any more.
Add the frozen vegetables, babycorn slices and spring onion once you've added around half of the stock and when all of the stock has been added stir through the chicken.
Allow the risotto pan to simmer until all of the liquid has been absorbed before adding a sprinkling of fresh herbs, salt/pepper and serving (with a side salad!)
Do let me know if you make this dish and what you think of it
Average Member Rating
(4.7 / 5)
6 people rated this recipe
This information is per serving.