– WEEK 1 –
A month of MEALS
5
MONDAY ROAST CHICKEN RISOTTO Serves 4 450g chicken fillets Zest and juice of 1 lemon 15g butter 1 tbsp olive oil 1 garlic clove, crushed 220g risotto rice 600ml hot chicken stock 220g frozen peas A handful of fresh parsley, chopped 1 Preheat the oven to 200°C/180˚C fan/gas mark 6. Place the chicken in the bottom of a large, ovenproof dish and pour over the lemon juice and zest. Bake, uncovered, for 15-20 minutes until cooked through. When cool enough to handle, shred into small pieces. 2 Melt the butter and oil in a saucepan over a medium heat. Add the garlic and rice, stirring to coat. 3 Gradually ladle in a little stock at a time, stirring all
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the while and allowing each addition to be absorbed before adding more. 4 Add the frozen peas halfway through, then stir in the chicken once all of the
stock has been absorbed. Serve hot with parsley. Per Serving 59kcals, 10.3g fat (2.6g saturated), 49.2g carbs, 1.7g sugars, 41.4g protein, 5.7g fibre, 0.53g sodium
v J
31/05/2013 14:40
