MICROWAVE LEMON CHICKEN AND PARSLEY RISOTTO
SERVES 4 PREP 10 MINUTES COOK 25 MINUTES
1 litre chicken stock 2 tablespoons extra virgin olive oil 1 small brown onion, finely chopped 2 garlic cloves, crushed 2 cups arborio rice 1 cup boiling water 1½ cups shredded cooked chicken 2 x 170g jars marinated artichoke quarters, drained 1 tablespoon lemon juice 1 tablespoon lemon zest ½ cup chopped fresh flat-leaf parsley leaves
1 Place stock in a microwave-safe jug. Microwave on HIGH (100%) for 2 minutes or until hot. Cover to keep warm. 2 Combine oil, onion and garlic in a 2-litre capacity microwave-safe dish (with lid). Microwave on HIGH (100%) for 2 minutes or until onion has softened. 3 Add rice. Stir to combine. Microwave on HIGH (100%) for 1 minute. Add 3 cups of stock. Stir to combine. Microwave, covered, on HIGH (100%) for 10 minutes or until liquid is almost all absorbed. 4 Stir in boiling water and remaining stock. Microwave, covered, on MEDIUM (50%) for 5 minutes. Stir in chicken. Microwave, covered, on MEDIUM (50%) for 3 to 5 minutes or until almost all liquid is absorbed. 5 Stir in artichoke, lemon juice and half the lemon zest. Stand, covered, for 5 minutes or until liquid is completely absorbed. Stir in parsley. Sprinkle with remaining zest. Serve. NUTRITION: (per serve) 1523kj; 12.7g fat; 2.5g sat fat; 20.4g protein; 39.2g carbs; 5g fibre; 50mg chol; 1623mg sodium.