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Chicken & Pea Risotto

Preparation: 5 mins

Cooking: 40 mins

Serves 4, costs under £4.00

Ingredients

  • 4 Chicken Breasts (400g)
  • 1 Tablespoon Vegetable Oil (10g)
  • 2 Cups Frozen Peas (320g)
  • 1 Mug Risotto Rice (300g)
  • 1 Pint Chicken or Vegetable Reduced Salt Stock Cube (600ml) (1 stock cube (9g))

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

 

1. Dice chicken into bite size pieces.

 

2. Heat the oil in a large pan then add the chicken to the pan. Cook for 2-3 minutes stirring continuously to stop the chicken sticking. 

 

3. Add the rice to the pan and cook for a further 1 minute then add the stock.

 

4. Bring to the boil and then lower the heat and place lid on the pan. Cook for 20- 30 minutes stirring occasionally. If necesssary add additional water to the pan.

 

5. When the rice begins to soften remove the pan lid to allow the liquid to be absorbed fully. Add black pepper to taste.

 

6. The risotto is ready once the rice is fully cooked and the stock has been absorbed, leaving a creamy dish to serve.

Nutritional Information


Per 100g
Per 348g serving (% ref. intake)

Energy Kcals
132.00
459.00 (23.00%)
Energy Kj
554.00
1929.00 (23.00%)
Protein
9.90g
34.50g
Total Fat
1.40g
4.90g (7.00%)
Saturated Fat
0.20g
0.70g (3.00%)
Carbohydrates
19.70g
68.60g
Total Sugars
0.70g
2.40g (3.00%)
NSP Fibre
1.20g
4.20g
Sodium
117.00g
407.00g
Salt
0.20g
0.70g (11.00%)

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.