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
- Preheat oven to 180°C.
- Peel and finely dice onion.
- Cut chicken into small strips, removing any skin or bones.
- Wash spinach. Peel and cut pumpkin into small cubes.
- Heat oil in non-stick frying pan over medium heat.
- Add chicken to pan. Cook, turning, for 5 minutes or until browned. Remove from pan and set aside.
- Sauté onion until translucent.
- Add rice. Stir to combine.
- Add stock, spinach and pumpkin to pan and bring to the boil for 1 minute.
- Transfer mixture to a baking dish. Place chicken on top of rice, cover and bake for 25 minutes.
- 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.
