Microwave leek & herb risotto
Australian Sports Commission
Canola or olive oil spray
2 medium leeks, finely sliced
1½ cups arborio rice
1 litre (4 cups) MAGGI Chicken or Vegetable Stock
½ cup grated reduced-fat tasty cheese
2 tablespoons chopped fresh parsley
1 teaspoon dried mixed herbs
2 teaspoons finely grated lemon rind
Place the oil and leek in a large straight-sided microwave dish. Cook, uncovered, on HIGH for 4 minutes. Stir in the rice and cook, uncovered, on HIGH for a further 4 minutes. Add the stock and cook, uncovered, on HIGH for 9 minutes. Remove from the microwave, stir well and cook, uncovered, on HIGH for another 9 minutes. If the liquid hasn't fully absorbed into the rice, cook for another minute or so. Remove from the microwave. Stir in the cheese, herbs and lemon rind and serve immediately.
| ANALYSIS per serve |
3
|
4
|
|---|---|---|
| Energy kJ (Cal) |
2032 (486)
|
1525 (364)
|
| Carbohydrate (g) |
85
|
63
|
| Protein (g) |
16
|
12
|
| Fat (g) |
9
|
8
|
| Calcium |
Preparation time: 10 minutes
Cooking time: 25 minutes
Serves: 3-4
Ken Wallace