Chicken and Roast Pumpkin Risotto

Difficulty | Serves 6 | Book 7

healthy chicken and roast pumpkin risotto recipe

3 cups pumpkin (Kent) diced
cooking spray
400g skinless chicken breast diced
1 tablespoon Flora® Light margarine
1 onion diced
2 teaspoons crushed garlic (in jar)
2 cups Arborio rice
5 teaspoons salt-reduced chicken stock powder
1½ litres (6 cups) water
½ cup dry white wine
½ cup finely grated parmesan cheese (Kraft®)
½ cup chopped basil leaves
¼ teaspoon freshly ground black pepper

Per serve
Kilojoules1689 (cals 403)
GI RatingMedium


Preheat oven 220ºC fan forced.

  1. Place chopped pumpkin onto a flat baking tray that has been coated with cooking spray. Bake 25-30 minutes or until browned.
  2. Sauté chicken in a large saucepan that has been coated with cooking spray until just cooked. Remove onto a plate and leave to one side.
  3. Re-spray pan then melt margarine, add onion and garlic and cook 1 minute stirring to avoid onion burning. Add rice and cook 1 minute mixing in with onion well.
  4. Add stock powder to water and dissolve. Pour 2 cups of water into pan mixing with the rice. Once boiled reduce to a slow boil stirring frequently to avoid rice sticking to base of pan.
  5. Once rice has absorbed water add the wine and 1 cup of water. Keep at a low boil.
  6. Once absorbed add 1 more cup of water then once that has been absorbed into rice add remaining 2 cups water. Once rice is cooked add parmesan cheese, combine well then add chicken, basil and pepper. Gently fold pumpkin through mix, once heated serve.

NOTE: Cooking slowly is the key with risotto as it allows the rice time to cook. Risotto should have a moist consistency when cooked.

Variation: Add 4 tablespoons pine nuts, adds an extra 5.0g fat per serve.

Or Sprinkle extra 2 teaspoons grated parmesan over top of each serve, adds an extra 2.0g fat per serve.

Suitable to be frozen

For more information on how to make the best risotto, check out THIS ARTICLE

Dietitian's tip

To make this an ideal meal add a mixed salad and include as many different coloured leaves available. The more colours the more diverse antioxidants and are cancer fighting nutrients.

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