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Catalan style chicken risotto - microwave
Colourful, delicious and ideal for all the family.
What you need
- 3 tsp olive oil
- 1 onion, peeled and finely chopped
- 350 g skinless boneless chicken breasts, trimmed and cut into strips or cubes
- 2 tomatoes, skinned and finely chopped
- 100 g chorizo sausages, sliced
- 2 cloves garlic, peeled and finely chopped
- 1/4 tsp ground turmeric
- 225 g long grain rice
- 600 ml hot chicken stock
- seasoning
- 25 g frozen peas, thawed
Method
Place the oil and onion in a large casserole dish and mix well. Cover and cook on 100% (FULL) power for 3 min. Stir in the chicken and continue to cook on 100% (FULL) power for 5 min, stirring once, halfway through.
Add the tomatoes, chorizo sausage, garlic, turmeric or saffron, and rice. Cook on 100% (FULL) power for 2 min.
Pour over half the stock. Bring to the boil and then reduce to 50% (MEDIUM) power. Continue to cook, covered, for 15-20 min, stirring every 5 min and adding more stock as necessary.
Add the peas and season to taste. Cook uncovered on 50% (MEDIUM) power for 2-3 min. Fork over the rice before serving.
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Preparation 15 minutes Cook 27 minutes Total 42 minutes -
Energy 507 kcal/serving Fat 3.77 g/serving Carbohydrates 208.35 g/serving Glycaemic Index 50 Glycaemic Load 26.06 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2123 | 477 | 10475 | 8350 |
| Energy (kcal) | 507 | 114 | 2500 | 2000 |
| Protein (g) | 33.3 | 7.49 | ||
| Carbohydrate (g) | 53.6 | 12.1 | 345 | 275 |
| Fat (g) | 16.7 | 3.77 | 95 | 70 |
| Fat (saturated) (g) | 5.15 | 1.16 | ||
| Fibre (g) | 2.41 | 0.54 | ||
| Sodium (mg) | 1353 | 304 | ||
| Salt (equivalent) (g) | 3.38 | 0.76 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 73.9 | 16.6 | 800 |
| Vitamin B-12 (µg) | 0.91 | 0.21 | 1 |
| Vitamin B-6 (mg) | 0.85 | 0.19 | 2 |
| Vitamin C (mg) | 21.2 | 4.77 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.07 | 0.24 | 10 |
| Zinc (mg) | 2.48 | 0.56 | 15 |
| Calcium (mg) | 49.2 | 11.1 | 800 |
| Folate (mcg) | 30.5 | 6.86 | 200 |
| Iron (mg) | 2.23 | 0.50 | 14 |
| Magnesium (mg) | 60.7 | 13.7 | 300 |
| Niacin (mg) | 13.0 | 2.92 | 18 |
| Pantothenic acid (mg) | 1.90 | 0.43 | 6 |
| Riboflavin (mg) | 0.27 | 0.06 | 1.6 |
| Phosphorous (mg) | 321 | 72.4 | 800 |
| Thiamin (mg) | 0.36 | 0.08 | 1.4 |
This recipe is:
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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