Chicken & Mushroom Brown Rice Risotto

Brown rice chicken and mushroom risotto

Version 1 – 377kcal

Serves 4

Nutrition per serve

Calories: 377, Protein: 49.3g, Carbs: 23.2g, Fats: 8.8g, Fibre: 5.7g

 
 

Ingredients:

  • 1L salt-reduced chicken stock

  • 2 tsp olive oil

  • 200g mushrooms, sliced

  • 1 garlic clove, finely chopped

  • 1 cup brown rice

  • 120g baby spinach

  • 2 cups peas

  • 500g chicken breast, diced

  • Salt and pepper

  • Shaved parmesan to serve. optional

 

Method:

  1. Place the stock and 500ml of water in a saucepan and bring to a boil. Then, reduce to a simmer

  2. Heat 1 tsp of the olive oil in a frying pan over medium heat. Once hot add the mushrooms and garlic and cook for 3 minutes or until the mushrooms are tender. Then, add the rice and reduce the heat to low.

  3. Add 1/3 cup of the simmering stock mixture to the rice mixture and cook, stirring, until the liquid is absorbed. Continue adding stock mixture in 1/3 cup batches, stirring until liquid is absorbed before adding more, for 30 mins. Then add the baby spinach and peas with the last cupful of stock mixtures. Cover and cook for a further 10 mins or until baby spinach is tender and rice has absorbed all the liquid.

  4. Meanwhile, add the remaining oil, salt and pepper to a frying pan over medium heat. Once hot add the chicken breast and cook for 6-8 minutes or until the chicken is browned

  5. Mix the chicken through the rice and serve

 

 

 

 

Version 2 – 450kcal

Serves 4

Nutrition per serve

Calories: 454, Protein: 51.2g, Carbs: 36g, Fats: 11.1g, Fibre: 7.2g

 
 

Ingredients:

  • 1L salt-reduced chicken stock

  • 3 tsp olive oil

  • 200g mushrooms, sliced

  • 1 garlic clove, finely chopped

  • 2 cup brown rice

  • 120g baby spinach

  • 2 cups peas

  • 2 zucchinis, grated

  • 500g chicken breast, diced

  • Salt and pepper

  • Shaved parmesan to serve. optional

 

Method:

  1. Place the stock and 500ml of water in a saucepan and bring to a boil. Then, reduce to a simmer

  2. Heat 2 tsp of the olive oil in a frying pan over medium heat. Once hot add the mushrooms and garlic and cook for 3 minutes or until the mushrooms are tender. Then, add the rice and reduce the heat to low.

  3. Add 1/3 cup of the simmering stock mixture to the rice mixture and cook, stirring, until the liquid is absorbed. Continue adding stock mixture in 1/3 cup batches, stirring until liquid is absorbed before adding more, for 30 mins. Then add the baby spinach, peas and zucchini with the last cupful of stock mixtures. Cover and cook for a further 10 mins or until baby spinach is tender and rice has absorbed all the liquid.

  4. Meanwhile, add the remaining oil, salt and pepper to a frying pan over medium heat. Once hot add the chicken breast and cook for 6-8 minutes or until the chicken is browned

  5. Mix the chicken through the rice and serve

 

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