Roasted Chicken and Vegetable Risotto

When I cook chicken or turkey in any way, I typically plan to incorporate it into at least one other dish. This is a perfect example of using "planned over" chicken. I also roast a lot more vegetables than I need for the same reason. The prep time on this baby is somewhat deceiving; the recipe assumes you are starting from scratch. I had both my chicken cooked and my veggies roasted when I started, so my prep time was only a few minutes.

Pictured above is my complete meal which included Caramelized Mushrooms and Steamed Broccoli with Italian Dressing. A side salad rounded out the meal.

The calorie count for an entree is really pretty low. To reduce the fat and sodium content, use reduced sodium chicken broth and substitute olive oil and liquid smoke for the bacon. 

Here is my recipe:
4 slices bacon
1/2 cup dry wine
1 large onion
1 teaspoon salt  to taste
1 cup Arborio rice, cooked
2 teaspoons chicken base, divided
3 1/2 cups water
3 small potatoes, quartered
3/4 cup cooked chicken, shredded
3 small carrots, peeled and cut into 1/2 inch slices
1/2 medium onion finely chopped
1/3 cup Parmesan cheese freshly grated
1/4 cup Asiago cheese, grated

Here is how I put this recipe together.
1. Preheat oven to 425 degrees Fahrenheit; place rack in center of oven.

2. Place bacon slices in the bottom of a Dutch oven over medium-high heat. Cook until crisp; remove bacon from pan and drain on paper towels. When cool, crumble and set aside.

3. Pour white wine into Dutch oven to deglaze. Add onion and salt. Reduce heat to medium-low; cook for approximately 5 minutes or until onions are tender. Add rice, stir and cook for two minutes. Add 3 cups dissolved chicken base and lemon juice. Turn heat back to medium high and bring to a boil, Cover; place in oven and bake for 20 to 25 minutes.

4. Remove from oven; place over medium-low heat. Remove lid; add cooked chicken, roasted vegetables and remaining mixed chicken base. Stir in the bacon and cheese.

Servings: 6

Oven Temperature: 425°F

Cooking Times
Preparation Time: 45 minutes
Cooking Time: 30 minutes
Total Time: 1 hour and 15 minutes

Dietary Analysis:

·                     Items highlighted in yellow should be taken into careful consideration when looking at total food intake for the day.

·                     Items highlighted in green are indicate a low value when considering total food intake for the day.

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Calories Per Serving: 362.97
Calories From Fat (33%) 120.18

% Daily Value
Total Fat 13.19 g 20%
Saturated Fat 4.76 g 24%
Cholesterol 21.44 mg 7%
Sodium 802.91 mg 33%
Potassium 587.17 mg 17%
Total Carbohydrates 47.62 g 16%
Fiber 3.25 g 13%
Sugar 3.57 g
Protein 9.42 g 19%
Fiber 3.25 g 13%
Copper 0.17 mg 9%
Energy 1518.7
Glucose 1.1 g
Iron 1.12 mg 6%
Lactose 0 g
Lysine 0.38 g
Magnesium 33.29 mg 8%
Manganese 0.28 mg 14%
Net Carbohydrates 44.37 g
Phosphorus 131.73 mg 13%
Riboflavin 0.09 mg 5%
Selenium 5.73 mcg 8%
Thiamin 0.17 mg 11%
Vitamin A 4230.3 IU 85%
Vitamin B12 0.2 mcg 3%
Vitamin B6 0.39 mg 20%
Vitamin C 20.75 mg 35%
Vitamin D 15.96 IU 4%
Vitamin E 0.25 mg 3%
Vitamin K 5.13 mcg 6%
Zinc 0.73 mg 5%

Author: Dr. Jacquelyn P. Horne
Copyright: 2013

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