> Pumpkin & Chicken Risotto

Pumpkin & Chicken Risotto

  • Preparation Time

    15 mins

  • Cooking Time

    45 mins

  • Serves

    4

  • Course

    Main

  • Main Ingredient

    Rice

Ingredients


  • 1 ½ litres reduced salt chicken or vegetable stock
  • 1 pinch saffron threads
  • 20mL (1 tablespoon) sunflower oil
  • 1 clove garlic, crushed
  • 1 large onion, finely chopped
  • 800g pumpkin, cut into 1.5cm cubes
  • 1 ½ cups Arborio rice
  • 10mL (2 teaspoons) sunflower oil. Extra
  • 500g skinless chicken breast fillets, trimmed (4 fillets)
  • 20g (1 tablespoon) Flora Buttery spread
  • Pepper, to taste
  • 1tablespoon chopped parsley to garnish
  • Asparagus, sliced, to serve
  • 1 red capsicum, sliced, to serve
  • Toasted almonds, to serve

Preparation:

Step 1: Place stock and saffron in saucepan and bring to the boil. Reduce heat and allow to continue to simmer very gently.

Step 2: Heat oil in a large saucepan, add garlic, onion, pumpkin and rice. Stir over a medium heat until onion is softened (4-5 minutes). Ass 1/3 cup of simmering stock to rice and continue to stir over a low heat until stock is absorbed. Continue to add the remaining stock in small quantities, stirring constantly until the stock is absorbed, approximately 30 minutes or until the rice is creamy (use extra boiling water if more liquid is needed).

Step 3: In the meantime, heat extra oil in a non-stick frying pan and pan-fry the chicken until thoroughly cooked, cover and set aside.

Step 4: To serve, plate the risotto with chicken breast, sprinkled with parsley and accompanied by salad of asparagus, red capsicum and toasted almonds.

Nutritional Information:

Per 100g Per Serve
Energy (kJ) 322 2861
Protein (g) 4.6 41.1
Total fat (g) 2.1 18.5
Sat. Fat (g) 0.4 3.9
Carbohydrate (g) 9.6 85.1
Total Sugars (g) 1.7 14.9
Dietary Fibre (g) 0.7 5.8
Sodium 205 1819
Flora Buttery Spread is crammed full of sunflower seed oils with Omega 6 which help take care of your heart.