Chicken + Vegetable Risotto | Gluten Free, Low FODMAP

Risotto is a big time winner in our house. The kids always eat it, even when there is lots of vegetables in it. It’s cheesy, creamy and can be made with healthy bone broth and vege puree. Best of all, it can made in advance and reheated, or actually freezes and defrosts really well.

Chicken and Vegetable Risotto

SERVES

  • 4 to 6 (this can make enough for a couple of portions for lunches too)

INGREDIENTS

  • 2 to 4 tbsp macadamia or coconut oil
  • 1kg diced chicken breast, or chicken sausages
  • 1 tsp garlic infused olive oil
  • 2 tsps roast onion infused olive oil
  • 60gm butter
  • 2 cups medium grain white rice (or arborio rice)
  • 2 litre chicken stock/ bone broth (some water may also be required)
  • 2 cups finely chopped (or grated) vegetables (i.e. 1 carrot & 1 zucchini, or other combination of low FODMAP veges, like silverbeet, capsicum, swede or Jap pumpkin)
  • 1/2 cup grated parmesan, or other cheese
  • 1 tsp salt, and 10 grinds freshly cracked pepper

OPTIONAL

  • 1/2 to 1 cup pureed cooked vegetables (like pumpkin, silverbeet, zucchini)
  • 1/2 cup lactose free cream
  • 1/4 to 1/2 cup of pesto

TO SERVE

  • 2 tbsp. fresh chopped herbs, like basil, coriander, flat leaf parsley, thyme
  • Fresh baby spinach leaves or rocket leaves
  • Extra Parmesan or cheese

METHOD

  1. Heat the broth/ stock in a pot, or Pyrex jug
  2. In large fry pan, heat macadamia oil and brown chicken in batches, until mostly cooked through, then set aside, OR cook the sausages until fully cooked, cut into pieces, and set aside.
  3. Then in the same pan, cook the chopped or grated vegetables, for several minutes.
  4. Add garlic oil, roast onion oil, butter and stir to combine and melt
  5. Add rice to the vegetables and oil/ butter, and stir to coat in oil and butter
  6. Add 500 mls of the broth/ stock, and cook over medium heat, stirring every 5 minutes, adding further cup or two of stock at a time, as the risotto starts to absorb the stock. Cook for about 20 minutes, stirring frequently.
  7. Return browned chicken or sausage pieces to the pan. Add pesto or puréed vegetables now, if using. Stir well to combine.
  8. Reduce heat & cook for a further 10 to 15 minutes, stirring frequently and being careful at this point that the rice isn’t sticking. Add more broth/ stock (or water) as required if the risotto is ‘drying out’
  9. Once most of the liquid is absorbed and the rice is tender (taste it to check), add the cream (if using) and Parmesan. Stir in well.
  10. Allow to sit in the frypan (turn off the heat) for 5 to 10 minutes to absorb the liquid and for the cheese to melt.
  11. Taste, and add salt and pepper, if required
  12. Add the chopped fresh herbs, or baby spinach leaves, and gently fold through. Serve with the extra grated cheese sprinkled on each serving. It also goes great with steamed green beans.

MEAL PREP/ COOK ONCE, SERVE TWICE

  • You can prep the veges 5 days in advance, and the pureed vegetables can be pre-made and frozen in ice cube trays set aside for food use. Sausages can also be cooked and frozen too.
  • This risotto can be frozen in portions, and defrosts/ reheats perfectly for lunches or quick dinners

NOTES

  • If you are new to Low FODMAP eating, check this out
  • If you do not need to follow a Low FODMAP diet, you can use garlic, onion, corn, peas, broad beans, asparagus

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