High-Protein

Oven Baked Risotto with Chicken

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Average: 5 (1 vote)
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Oven Baked Risotto with Chicken

Oven baked risotto with chicken - Italian classic with a twist

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
711
calories
Calories

Healthy, because

Even smarter

Nutritional values

The relatively high content of vitaminB1 makes chicken breast particularly valuable - it is needed for smoothly functioning nerves. Tomatoes contribute to the supply of blood pressure-lowering potassium and muscle-activating magnesium.

Are you more in the mood for fish? Instead of chicken, you can also use salmon fillets - the tender fish is full of healthy fats.

1 serving contains
(Percentage of daily recommendation)
Calorie711 cal.(34 %)
Protein61 g(62 %)
Fat24 g(21 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.1 mg(26 %)
Vitamin K79.1 μg(132 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin36 mg(300 %)
Vitamin B₆1.3 mg(93 %)
Folate87 μg(29 %)
Pantothenic acid3.3 mg(55 %)
Biotin19.8 μg(44 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C38 mg(40 %)
Potassium1,140 mg(29 %)
Calcium286 mg(29 %)
Magnesium165 mg(55 %)
Iron5.9 mg(39 %)
Iodine19 μg(10 %)
Zinc5.2 mg(65 %)
Saturated fatty acids7.9 g
Uric acid498 mg
Cholesterol171 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
1 onion
1 garlic clove
2 Tbsps olive oil
10 ozs Whole grain Arborio rice
34 ozs hot Chicken broth
salt
peppers
22 ozs skinless Chicken breasts (fillets)
1 ¾ ozs half dried Tomatoes
10 ozs Cherry tomatoes
1 ½ ozs Arugula (1 bunch)
2 ozs Parmesan
¾ oz parsley (0.5 Bunch)
How healthy are the main ingredients?
Chicken breastParmesanTomatoolive oilparsleyArugula
Preparation

Kitchen utensils

1 ovenproof Pot

Preparation steps

1.

Peel and finely dice the onion and garlic. Heat oil in an ovenproof pot. Sauté onion and garlic for 2 minutes over medium heat. Add rice and sauté for 2 minutes over medium heat. Deglaze with a little broth and let evaporate. Pour remaining broth over rice, season with salt and pepper and cook in preheated oven at 200 °C / 400 ˚F for 20-25 minutes.

2.

Meanwhile, rinse the chicken, pat dry, salt and pepper. Cut the half-dried tomatoes into strips. Add the chicken breasts to the rice, mix in the half-dried tomatoes and cook for another 20 minutes.

3.

Meanwhile, wash cherry tomatoes, dab dry and cut in half. Wash arugula and spin dry. Grate Parmesan cheese. Wash parsley, shake dry and chop.

4.

Mix cherry tomatoes into rice and cook for another 5 minutes, until rice is cooked but still has a slight bite, and chicken is cooked through. Then remove from the oven.

5.

Mix 2⁄3 of the Parmesan into the rice and let sit for 3 minutes.

6.

Season risotto with salt and pepper and serve sprinkled with arugula, parsley and remaining Parmesan.