Chicken, Fennel, Spinach & Pine Nut Risotto by Dr Sue Shepherd

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Serves

4-6

This delicious risotto is perfect for entertaining or a wholesome family meal!

Ingredients

  • cooking spray
  • 400 g chicken breast, sliced
  • 1 bulb fennel, finely sliced
  • 6 cups gluten-free chicken stock
  • 2 cups arborio rice
  • ¼ cup pine nuts
  • 2 cups baby spinach leaves
  • ½ cup sheep’s pecorino cheese, grated
  • ¼ cup chopped parsley
  • salt and freshly ground black pepper, to taste

Method

  1. Spray a  non-stick  frypan  with  cooking  spray  and  saute  sliced  chicken, fennel and pine nuts until golden brown. Set aside.
  2. In  a  large  saucepan,  bring  the  chicken  stock  to  the  boil.  Add the  rice and   cook   uncovered   over   medium   to   low   heat,   stirring   When   almost   all   of   the   liquid   is   absorbed,   add   the   chicken,   fennel, pine  nuts  and  spinach.  Stir  through  to  combine  well.  Continue  cooking until  all  the  liquid  is  absorbed  and  the  spinach  has  wilted.  Stir  through the cheese    and    parsley.    Season    with    salt    and    pepper    and    serve immediately.

RECIPE NOTES

Diabetic Friendly: Garnish with a light sprinkle of extra pinenuts

Lacto-ovo Vegetarian: Omit chicken and ensure 120g of pinenuts in total for recipe, consider additional cup of spinach

 

Nutritional Analysis

Per   serve   (5) : Energy   2187   kJ   (520   Cal),   protein   28.2   g, fat  14.7  g,  saturated  fat  3.9  g,  carbohydrate  67.4  g,  sugars  2.1  g,  fibre  2.9  g, sodium 665 mg, GI medium

 

Recipe taken from Wheat Gluten & Lactose Free Food Book 2 by Dr Sue Shepherd.

Click here to find out how to purchase this book

Click here to read Sue’s blog

Click here to read Sue’s article on Coeliac Disease, Lactose and Dairy Intolerance

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.