Creamy cauliflower chicken risotto

healthy risotto

The season has officially changed here in Sydney. We’re now leaving summer behind and heading into autumn (or fall for my American friends), and inevitably, cooler weather. Like most people, my diet changes from season to season. Not only is it cheaper to eat this way, but your fruit and veggies will be much fresher if they’re in season. 

But most importantly, winter and comfort foods just go hand in hand. When you’re reaching for an extra layer and thick socks, a fresh salad or some juicy summer fruit somehow seem slightly less appealing. Instead, I find myself looking for hearty, warm and filling foods to stave off the winter blues – the creamier, the better. 

Unfortunately, many recipes that tick these boxes are also filled with ingredients that should be consumed in moderation – the salty, creamy, crunchy, oily, sugary kind. But with a few clever ingredient swaps, you can still enjoy these recipes every day and stay on track to becoming your healthiest self. 

Creamy chicken risotto has always been one of my favourite winter dishes. There’s something about excess amounts of butter, cream and white rice that go so well together. Although I still enjoy the decadent original recipe from time to time, this healthy risotto shape swap provides a lighter, but still delicious meal with more nutrition and much fewer calories. 

Enjoy this Sarah in Shape swap for healthy risotto. 

Healthy Creamy Chicken Risotto
Serves 4
A lighter alternative to traditional calorie-laden risotto recipes, but with all of the flavour.
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 1 Tbsp extra virgin olive oil
  2. 1 large onion, diced
  3. 1 tspn crushed garlic (about 2 cloves)
  4. 3 cups sliced button mushrooms
  5. 500g chicken breast, diced
  6. 250g full-fat ricotta cheese
  7. 1 cup salt-reduced chicken stock
  8. 1 head cauliflower, turned into rice
  9. 1 cup cooked brown rice (1/3 cup uncooked)
  10. 1 cup (100g) frozen peas
  11. Black pepper to taste
  12. Optional: parmesan cheese, parsley for garnish
Instructions
  1. Heat oil in a large pan on medium heat.
  2. Fry garlic, onion and mushroom until fragrant.
  3. Add chicken and cook until slightly browned.
  4. Reduce heat and add ricotta, stir until melted.
  5. Add chicken stock and simmer on medium for 5 minutes.
  6. Add cooked brown rice, cauliflower rice, frozen peas, black pepper and stir.
  7. Simmer for 10-15 minutes, continuing to stir every minute or so until fragrant and liquid thickens.
Notes
  1. ^To make cauliflower rice, cut head into manageable chunks and process in small batches until it looks like small grains of rice. No food processor? Grate or finely chop instead.
Sarah in Shape http://www.sarahinshape.com/
Nutritional Information
Energy: 1570kj/375kcal
Protein: 40.1g
Carbohydrates: 24.2g
Fat: 12.6g
Fibre: 4.7g

This delicious recipe is featured in the free 7-day high-protein meal prep plan below. Download your copy now.

 

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