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Main mealMain CourseBalancedPoultry€

Light Chicken Risotto with Mixed Vegetables

Name: Light Chicken Risotto with Mixed Vegetables
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 400 g Chicken, breast, boneless, skinless, raw; 320 g ARBORIO RICE, ARBORIO; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 2 medium Carrots, mature, raw; 1 medium Squash, summer, green, zucchini, includes skin, raw; 100 g Peas, green, frozen, cooked, boiled, drained, without salt; 100 ml Alcoholic beverage, wine, table, white; 1200 ml Soup, chicken broth cubes, dry, prepared with water; Oil, olive, extra virgin; 30 g Butter, stick, unsalted; 40 g Cheese, parmesan, grated; 1 bunch Parsley, fresh; 1 pinch Salt, table, iodized

The perfect recipe for creamy chicken risotto with zucchini. No cooking cream, plenty of vegetables, and a technique that guarantees juicy meat.

Prep time15 min

Cook time25 min

Total time40 min

Servings4

Recipe

Main ingredients

Chicken, breast, boneless, skinless, raw400 gARBORIO RICE, ARBORIO320 gOnions, yellow, raw1 mediumGarlic, raw2 cloveCarrots, mature, raw2 mediumSquash, summer, green, zucchini, includes skin, raw1 mediumPeas, green, frozen, cooked, boiled, drained, without salt100 gAlcoholic beverage, wine, table, white100 mlSoup, chicken broth cubes, dry, prepared with water1200 mlOil, olive, extra virgin

For the finishing creaminess

Butter, stick, unsalted30 gCheese, parmesan, grated40 gParsley, fresh1 bunchSalt, table, iodized1 pinch

Wide pan or potSharp knife and cutting boardWooden spoonPot for the stock

Per servingTotal

Calories:578.8 kcal2315.2 kcal

Protein:34.6 g138.2 g

Carbohydrates:77.6 g310.2 g

Fiber:3.2 g12.6 g

Water:518.4 ml2073.5 ml

Fat:11.5 g45.9 g

Micronutrients

Sugar:4.5 g17.8 g

Saturated fat:5.8 g23.2 g

Cholesterol:97.5 mg389.8 mg

Sodium:1308.4 mg5233.7 mg

Potassium:731.7 mg2926.7 mg

Calcium:151.8 mg607.3 mg

Iron:1.8 mg7 mg

Magnesium:58.6 mg234.4 mg

Zinc:1.7 mg6.6 mg

Phosphorus:361.1 mg1444.4 mg

Vitamin C:24.5 mg97.8 mg

Vitamin A:388.8 µg1555.3 µg

Vitamin D:0.1 µg0.2 µg

Vitamin B12:0.2 µg0.7 µg

Instructions

1First, heat the stock until boiling and keep it hot throughout cooking. Cut the zucchini into cubes the same size as the carrots (about 1 cm), so they cook evenly.
2Heat 1 tablespoon of oil in a wide pan. Add the chicken cubes, season with salt, and quickly sear them until golden brown (3-4 minutes). Remove the meat from the pan and keep it warm. This prevents the meat from drying out during the long rice cooking process.
3In the same pan, add the remaining oil, onion and carrot. Sauté for 5 minutes over medium heat. Add the garlic and sauté for another 30 seconds until fragrant.
4Add the rice. Sauté for 2 minutes, stirring constantly, until it becomes "translucent". Pour in the white wine and stir until it has completely evaporated.
5Start adding the hot stock – one ladle at a time. Stir and wait for the rice to absorb the liquid before adding more.
6After about 12-13 minutes of cooking (when the rice is half-cooked), stir in the diced zucchini and peas. Cook for another 5 minutes or so. This way the zucchini will stay firm and won't turn into mush.
7One minute before the end, stir in the seared chicken. Once the rice is al dente, remove from heat. Stir in the cold butter and Parmesan, cover for 2 minutes, then stir vigorously and sprinkle with parsley before serving.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.