This #FitmealFriday recipe comes from our Gourmet Fitmeals recipe pack which is free to download! Try it out for yourself and tweet us a picture with the hashtag #FitmealFriday.
[separator style_type=’single’ top_margin=’15’ bottom_margin=’30’ sep_color=’#ededed’ icon=” width=” class=” id=”]
Introduction
Let’s face it, plain old rice can get very boring when eaten day in, day out. Risotto is a great way of switching things up and satisfying a desire for something rich and creamy without having to add a ton of unhealthy fats.
This chicken risotto is the perfect post workout meal packed with chicken breast and low fat cheese for protein and Arborio rice for medium GI carbs. A wide variety of veg and spices ensures this meal is packed full of flavour as well a vitamins and minerals.
Alongside the risotto is a superfood side salad to keep you fit and healthy. Beetroot is great for increasing stamina and allowing your muscles work harder as well as helping to lower the risk of heart attacks and strokes! Oranges have been shown to help prevent a huge variety of ailments including cancer, kidney disease, high blood pressure and viral infections.
[separator style_type=’single’ top_margin=’15’ bottom_margin=’30’ sep_color=’#ededed’ icon=” width=” class=” id=”]
Ingredients
Servings: 4
Macros:Â Calories 561 kcal, Protein 42.6g, Carbs 61.9g, Fat 14.9g
Risotto
- 500g Chicken Breast
- 250g Arborio (Risotto) Rice
- 2 tbsp Olive Oil
- 250g Mushrooms
- 4 Garlic Cloves, diced
- 4 Sweet Pointed Peppers
- 1 Large Onion
- 1 Large Bunch of Parsley
- 1 Beef Stock Cube
- 1 tbsp Worcestershire Sauce
- 100g Reduced Fat Cheese, grated
- 1 Litre of Boiling Water
- 1 Red Chilli
Chicory Salad
- 1 Lemon Black Pepper
- 2 Small Clementines
- 1 White Chicory
- 1 Beetroot
- 2 Large Handfuls Baby Spinach
- Splash of White Wine Vinegar
- 1 tbsp Olive Oil
- 25g Pine Nuts
- 1 tsp Honey Black Pepper
[separator style_type=’single’ top_margin=’15’ bottom_margin=’30’ sep_color=’#ededed’ icon=” width=” class=” id=”]
Method
1. First, dice the onion and place into a large saucepan with 2 tablespoons of olive oil. Chop the pointed peppers and mushrooms into slices and put to one side. Finely chop the parsley, chilli, garlic and lemon zest and put them with the rest of the chopped ingredients.
2. Cook the onions on a low heat, stirring occasionally. Meanwhile cut the chicken into chunky pieces and make up the beef stock. When the onions start to turn translucent, add the rest of the chopped ingredients along with the worcestershire sauce and black pepper. Increase the heat to a medium setting and fry for 5 minutes stirring continuously.
3. Add the risotto rice to the pan and stir continuously for around 1 minute or until the rice starts sticking to the pan. At this point pour in enough beef stock to cover all the rice and reduce the heat.
4. Keep adding stock a splash at a time, stirring constantly until you have used up all the stock – this should take around 20 minutes. Check that the rice is cooked and if not, add more boiling water and cook until it softens.
5. Whilst keeping an eye on the risotto, make the salad. Lightly toast the pine nuts in a small frying pan. Meanwhile finely chop the stalk of the chicory and pull off the upper leaves. Peel the clementines and slice across the segments.
6. Thinly slice the beetroot then combine all the chopped ingredients in a salad bowl. Mix together the honey, white wine vinegar, olive oil and black pepper and pour the mixture over the salad.
7. After the rice is cooked, gently stir in the grated cheese and lemon juice. Garnish with fresh parsley and serve.
[separator style_type=’single’ top_margin=’15’ bottom_margin=’30’ sep_color=’#ededed’ icon=” width=” class=” id=”]
