Oven Baked Risotto with Chicken
Oven baked risotto with chicken - Italian classic with a twist
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.
(Percentage of daily recommendation)
| Calorie | 711 cal. | (34 %) | ||
| Protein | 61 g | (62 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 79.1 μg | (132 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 36 mg | (300 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 19.8 μg | (44 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,140 mg | (29 %) | ||
| Calcium | 286 mg | (29 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 498 mg | |||
| Cholesterol | 171 mg | |||
| Complete sugar | 5 g |
Ingredients
- 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)
Kitchen utensils
Preparation steps
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.
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.
Meanwhile, wash cherry tomatoes, dab dry and cut in half. Wash arugula and spin dry. Grate Parmesan cheese. Wash parsley, shake dry and chop.
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.
Mix 2⁄3 of the Parmesan into the rice and let sit for 3 minutes.
Season risotto with salt and pepper and serve sprinkled with arugula, parsley and remaining Parmesan.
