AIS Sports Nutrition

Microwave leek & herb risotto

HINT: Serve with a salad or add extra vegetables such as corn, capsicum and broccoli for extra vitamins

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 
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

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