Friday, 9 September 2016

Low FODMAP Chicken and Herb Risotto



Chicken and Herb Risotto
--------------------------------------------------------------------
Recipe by Patricia Veitch- Monash University Department of Gastroenterology Research Chef

--------------------------------------------------------------------




Serves 6

Note: cup measures are metric (250g or 8.8oz)
Ingredients:
  • 2 ¼ Cups (500g ~1lb2oz) arborio rice (risotto rice)
  • 3/4 Cup (135g ~ 5oz) olive oil
  • 3 Cups (245g ~ 8.5oz) diced button mushrooms*
  • 3/4 Cup (120g ~ 4oz) chopped semi dried tomatoes (wash if they are packed in garlic oil)
  • 2 tsp (7g ~ 1/4oz) cracked black pepper
  • 1/3 Cup (56g ~ 2oz) soy sauce (e.g. Japanese brand)
  • ~6.5 Cups (~1.5L~3 pints) chicken stock (low FODMAP**)
  • 1 ½ Cups (350g ~ 12oz) cooked chicken breast (diced) OR 400g/14oz raw diced chicken breast
  • 3/4 Cup (35g ~ 1.25oz) chopped basil leaves
  • (30g ~ 1oz) (3/4 Cup) chopped chives
  • Salt to taste
Method:
  • Make and strain the stock before commencing cooking. Bring stock to the boil.
  • Heat the olive oil in a large, heavy based saucepan.
  • Sauté chopped mushrooms, pepper and semi-dried tomatoes in olive oil over a high heat for ~4 mins.
  • Add arborio rice and soy sauce and stir constantly for about 5 minutes (the rice should be glistening and coated).
  • Add boiling stock ladle by ladle stirring constantly (be careful that the rice does not stick to the base) for about 15 minutes
  • Test a rice grain to see that it is al dente (not too hard or soft). The risotto might need extra stock and a couple more minutes cooking.
  • Add the cooked chicken and stir through.
  • Remove from the heat and stir through chives basil leaves.
  • Serve immediately.

Tips:
  • *The amount of button mushrooms used in this recipe contains high amounts of the FODMAP mannitol. You may need to omit mushrooms if you malbsorb mannitol. Alternatively, try using canned champignon mushrooms instead, which are low FODMAP in this serving size.
  • **For a low FODMAP chicken stock recipe, please see last week's blog here: http://bit.ly/2bPOUOc
  • Arborio rice is the most commonly used rice for risotto in Australia. However, other rice varieties including carnaroli or maratelli can be used.
  • Add extra stock at the end of the cooking for a wetter risotto.
  • Small amounts of pecorino or parmesan could be added to the dish as a garnish.  
  • ‘Left-overs” can be frozen, defrosted in the fridge for 24 hours then reheated in the microwave





No comments:

Post a Comment