Chicken risotto

This is my first week not mentioning lockdown, as to be quite honest, it is not feeling much like a lockdown anymore! I will continue to publish my weekly recipes as I have really enjoyed sharing them with you. This week winter has arrived and with that my mind has turned to warming, nutritious foods and where better to start than chicken risotto! A one pot wonder!

Benefits of this recipe:

Chicken - contains some amazing levels of amino acids (protein) such as histidine (anti- inflammatory), lysine (a strong virus killer, the herpes simplex virus in particular) and tryptophan (precursor to serotonin, the ‘happy’ hormone). Tryptophan helps elevate mood, improves sleep and reduces anxiety. Protein also reduces fatigue, improves energy levels and builds antibodies that fight infection.

Garlic - reduces blood pressure and cholesterol levels, acts as an anti-inflammatory and stimulates circulation. A component called Allicin is a potent antioxidant and immune booster, promoting production of white blood cells in the body. Garlic is an anti-viral, anti-bacterial and it also detoxifies the body.

Leeks – similarly to onions, leeks contain the anti-inflammatory antioxidant, quercetin which makes them so good for the immune system. They are milder and sweeter than onions and packed with fibre, flavonoids, iron, vitamins A, C, K and B and copper.

Mushrooms – are known to protect the immune system and prevent damage to cells and tissues, as well as having a protective effect on the brain. Mushrooms are packed with protein, fibre, selenium, vitamins B and D, copper, potassium, magnesium, zinc.

Broccoli – is rich in sulforaphane (an antioxidant that fights inflammation), Vitamins C and K, folate, potassium and fibre. Best eaten lightly cooked to retain nutrient content.

Kale – one of the most nutrient dense foods on the planet! Full of vitamins A, C, K, fibre, folate, potassium, calcium and iron. Contains the powerful antioxidant, quercetin, which counteracts oxidative damage. Double the Vitamin C levels of spinach. Cook quickly.

Peas – are higher in protein compared to other vegetables. They contain high levels of magnesium, potassium, calcium, fibre, vitamins A, C and K, iron, folate and manganese (which regulates brain and nerve function and improves thyroid health).

Arborio rice – a northern Italian short-grain rice with a firm, creamy and chewy texture due to its higher amylopectin content. Gluten free. Contains fibre, vitamins A and C.

Black pepper - a powerhouse with antioxidant, anti-inflammatory and antibacterial properties. This ‘King of Spices’ boosts the immune system and bring down a fever. Its active ingredient (piperine) can control blood sugar levels and improve digestion.

Ingredients: (serves 4-6 people)

1.5 litres chicken stock (homemade, if possible)

1 tablespoon extra-virgin olive oil

25g butter (organic, unsalted)

300g chicken breast fillets, cut into 1.5cms pieces (organic)

2 leeks, finely sliced (organic)

2 cloves garlic, crushed (organic)

1.5 cups arborio rice

½ cup button mushrooms, quartered (organic)

½ cup broccoli, cut into bite size pieces (organic)

½ cup organic kale, chopped

½ cup organic frozen peas

Black pepper, to taste

Method:

1. Heat the oil and butter in a large saucepan. Add the chicken and cook for 5 minutes until lightly golden. Remove from the pan and set aside.

2. Add the leek and garlic to the saucepan and cook gently for 5 minutes until soft and lightly browned.

3. Stir in the rice until well coated.

4. Add ½ cup stock, stirring constantly until the liquid is absorbed.

5. Add the remaining stock, ½ cup at a time with each of the vegetables (kale and peas last). Allow the rice to absorb the liquid gradually. The dish should take around 20 minutes to cook.

6. Add the chicken back in with 5 minutes to go.

7. Stir frequently to prevent sticking. Season with black pepper as you turn the risotto off to rest for 2 minutes before serving. It is ready when the rice is ‘al dente’ (fully cooked yet firm to the bite). Add more liquid if you prefer a softer texture!

8. Serve liberally sprinkled with freshly grated parmesan. Enjoy!

Note: For vegetarians, just omit the chicken and chicken stock and use a good quality vegetable stock instead. For a dairy free option, use double the olive oil, omit the butter and sprinkle with nutritional yeast flakes instead of parmesan. For vegans, do both!