Baked chicken risotto

Baked chicken risotto

* EGG FREE * NUT FREE * LACTOSE FREE * CAN BE PREPARED IN ADVANCE

Ingredients

6 serves

25 serves

60 serves

Brown onion

1 small

1 large

2 large

Chicken thigh fillets

350g

1.5kg

3.5kg

Baby spinach leaves

150g

600g

1.5kg

Pumpkin

400g

1.5kg

4kg

Olive or canola oil

½ tablespoon

2 tablespoons

3 tablespoons

Arborio or basmati rice (uncooked)

1 cup

4 cups

10 cups

Reduced salt chicken stock

1 litre (4 cups)

4 litres

10 litres

Parmesan cheese

1 tablespoon

¼ cup

¾ cup

Method

  1. Preheat oven to 180°C.
  2. Peel and finely dice onion.
  3. Cut chicken into small strips, removing any skin or bones.
  4. Wash spinach. Peel and cut pumpkin into small cubes.
  5. Heat oil in non-stick frying pan over medium heat.
  6. Add chicken to pan. Cook, turning, for 5 minutes or until browned. Remove from pan and set aside.
  7. Sauté onion until translucent.
  8. Add rice. Stir to combine.
  9. Add stock, spinach and pumpkin to pan and bring to the boil for 1 minute.
  10. Transfer mixture to a baking dish. Place chicken on top of rice, cover and bake for 25 minutes.
  11. Remove lid, stir and return to oven, cooking for a further 10 minutes or until rice is cooked through and all liquid has been absorbed. Top with parmesan cheese.

 

Each serve provides

  • 1 children’s serve of lean meat, poultry, fish or alternatives * (chicken)
  • 1 children’s serve of vegetables**
  • 1 children’s serve of grain*** (rice)
  • A good source of vitamin C

 

Allergy modifications

  • For a gluten and wheat free option, use gluten free stock powder.
  • Omit the cheese for a milk protein free version.
  • Omit the onion for a low FODMAP version.

 

Tip

  • Other seasonal vegetables can be substituted. Try broccoli, carrots, corn or green beans.

 

* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.

Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.