MI­CROWAVE LE­MON CHICKEN AND PARS­LEY RISOTTO

Super Food Ideas - - WEEK 3 -

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.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.