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Baked Vegetable Risotto

Preparation: 15 mins

Cooking: 30 mins

Serves 4, costs under £4.00

Ingredients

  • 2 Cups Arborio Risotto rice (300g)
  • 2 Tablespoons Vegetable Oil (20g)
  • 1 Red Pepper (160g)
  • 6 Spring Onions (60g)
  • 12 Cherry Tomatoes (180g)
  • 4 Tablespoons Frozen Peas (120g)
  • 10 Button Mushrooms (100g)
  • Water (800ml) (boiling)
  • 1 Reduced Salt Vegetable Stock Cube (7g)
  • 5 Tablespoons Grated Parmesan Cheese (50g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 200°C / 180°C fan oven / 400°F / gas mark 6. 
  2. Wash the pepper, spring onions and cherry tomatoes, and wipe the dirt off the mushrooms. 
  3. De-seed and slice the pepper, slice the spring onions and mushrooms, and halve the cherry tomatoes. 
  4. Place the peas in a sieve and thaw them by pouring hot water over them. 
  5. Rub the oil around the inside of an ovenproof dish with a brush, piece of kitchen paper or your fingers.
  6. Pour the rice into the dish, followed by the pepper, spring onions, peas and mushrooms.
  7. Pour over the boiling water, crumble in the stock cube and mix well. 
  8. Place the tomatoes on the top, followed by the grated cheese.
  9. Cover the dish with the lid or tinfoil, then bake for 20-30 minutes until the rice is tender.
  10. Allow the dish to stand for a few minutes before serving - it's very hot!

Nutritional Information


Per 100g
Per 393g serving (% ref. intake)

Energy Kcals
107.00
421.00 (21.00%)
Energy Kj
452.00
1776.00 (21.00%)
Protein
3.50g
13.80g
Total Fat
2.70g
10.60g (15.00%)
Saturated Fat
0.80g
3.30g (17.00%)
Carbohydrates
16.70g
65.60g
Total Sugars
1.60g
6.20g (7.00%)
NSP Fibre
0.90g
3.50g
Sodium
73.00g
287.00g
Salt
0.20g
0.70g (12.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.