Baked chicken and pea risotto

Serves: 1
Time to make: 40 mins
( Hands-on time: 10 mins )
Total cost: $ 5.10

(at time of publication)

Ingredients
Nutrition Info.(per serve)

2 teaspoons olive oil
1 clove garlic
100g skinless chicken breast, sliced
1 small red onion, thinly sliced
2 teaspoons chopped fresh thyme
1/4 cup arborio rice
3/4 cup reduced-salt chicken stock
1 1/2 cups baby rocket
2 tablespoons oil-free sun-dried tomatoes, thinly sliced
2 teaspoons balsamic vinegar
1/2 cup frozen peas
2 teaspoons finely grated parmesan
freshly ground black pepper

Nutrition Info

Kilojoules 2100kJ
Calories 503cal
Protein 37g
Total fat 14g
Saturated fat 3g
Carbohydrates 55g
Sugars 11g
Dietary fibre 7g
Sodium 640mg
Calcium 240mg
Iron 6mg

Instructions

1 Heat oven to 160°C. Heat olive oil in a medium ovenproof frying pan set over a medium-high heat. Add garlic, chicken and half the onion to the pan and cook, stirring, for 5 minutes or until onion softens.

2 Add thyme and rice and cook, stirring for 1 minute, or until thyme is fragrant and rice is coated in oil. Add chicken stock and bring to the boil. Cover pan, place in oven and bake for 15 minutes.

3 Meanwhile, combine remaining onion with baby rocket, sun-dried tomatoes and balsamic vinegar in a small bowl to make salad.

4 Remove pan from oven. Stir peas into the risotto, cover pan and bake for 5-7 minutes or until rice is tender and peas are hot.

5 Scatter risotto with parmesan, season with pepper and serve with rocket salad.

Servings : 1
Ready in : 40 Minutes
Ingredient : Chicken, Garlic - fresh, Oil, oil spray, Onions - red, Parmesan cheese, Peas, Pepper, peppercorns, Rice, Rocket, baby rocket, Stock, Thyme, Tomatoes - sun-dried, Vinegars

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