EatSmarter exclusive recipe

Risotto with Pumpkin

and Chicken
4.70588
Average: 4.7 (17 votes)
(17 votes)
Risotto with Pumpkin

Risotto with Pumpkin - A vision in yellow: Creamy risotto with pumpkin, saffron and chicken

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
530
calories
Calories

Healthy, because

Even smarter

Nutritional values

The Italian rice dish makes you feel full, provides a lot of protein for the muscles and only little fat. It has a positive effect on an increased cholesterol level, and the yellow colorants in the pumpkin ward off free radicals.

The Hokkaido pumpkin is the easiest to process: It is small and handy and does not need to be cut and peeled with great effort. The peel also provides additional fibre that will keep you full for a long time.

1 serving contains
(Percentage of daily recommendation)
Calorie530 kcal(25 %)
Protein35 g(36 %)
Fat17 g(15 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin20.5 mg(171 %)
Vitamin B₆0.9 mg(64 %)
Folate35 μg(12 %)
Pantothenic acid2 mg(33 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C8.9 mg(9 %)
Potassium790 mg(20 %)
Calcium218 mg(22 %)
Magnesium78 mg(26 %)
Iron3.4 mg(23 %)
Iodine11 μg(6 %)
Zinc2.4 mg(30 %)
Saturated fatty acids5.5 g
Uric acid245 mg
Cholesterol82 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
200 grams Chicken breasts
salt
peppers
2 tablespoons olive oil
1 piece Hokkaido pumpkin (about 200 grams)
450 milliliters Vegetable broth
1 onion
1 garlic
120 grams Arborio rice
1 generous pinch Saffron
100 milliliters white wine
1 sprig marjoram
20 grams pecorino romano
2 tablespoons Cream quark (40% fat)
How healthy are the main ingredients?
Chicken breastsaltolive oilHokkaido pumpkinoniongarlic
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Box grater, 1 Carving fork, 1 Slotted spatula, 1 Plate

Preparation steps

1.
Risotto with Pumpkin preparation step 1

Rinse chicken and pat dry. Season with salt and pepper. Heat 1 tablespoon oil in a skillet. Cook the chicken until lightly browned, 3-4 minutes on each side.

2.
Risotto with Pumpkin preparation step 2

Remove chicken from the skillet and allow to cool.

3.
Risotto with Pumpkin preparation step 3

Meanwhile, rinse pumpkin and remove the seeds. Grate pumpkin flesh on a box grater.

4.
Risotto with Pumpkin preparation step 4

Bring broth to a boil in a small pot, then reduce heat and keep warm. Peel and finely chop the onion and garlic.  

5.
Risotto with Pumpkin preparation step 5

Heat remaining oil in a pot. Cook onion and garlic until translucent.

6.
Risotto with Pumpkin preparation step 6

Stir rice and pumpkin into the pot and sauté over medium heat for 1 minute. Add the saffron.

7.
Risotto with Pumpkin preparation step 7

Pour in white wine and cook, stirring, until evaporated. 

8.
Risotto with Pumpkin preparation step 8

Add about 150 ml (approximately 2/3 cup) of hot broth to the pot and cook over medium heat, stirring frequently, until almost completely absorbed. Continue adding more broth in this manne and cooking until rice is al dente, about 20 minutes. 

9.
Risotto with Pumpkin preparation step 9

Meanwhile, cut the chicken into cubes and add to pot about 5 minutes before rice is finished cooking. 

10.
Risotto with Pumpkin preparation step 10

Rinse marjoram, shake dry, pluck leaves and chop finely. Coarsely grate Pecorino.

11.
Risotto with Pumpkin preparation step 11

qStir uark, marjoram and Pecorino into the rice. Season with salt and pepper and serve immediately.