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Oven-baked zucchini, ham and pea risotto

 
Rating: 
5
Average: 5 (1 vote)
Rating: 
5
Average: 5 (1 vote)
Serves: 4
Time to make: 30 mins
Total cost: $11.20 / $2.80 per serve
(at time of publication)
Low fatLow kilojouleHigh protein
Full ingredients list: 
  • 2 teaspoons olive oil
  • 1 onion, finely chopped
  • 1 clove garlic, crushed
  • 1 teaspoon finely grated lemon zest
  • 1 1/4 cups (250g) arborio rice
  • 3 cups (750 ml) salt-reduced chicken stock
  • 1 large courgette, trimmed, sliced
  • 1 cup (130g) frozen green peas, thawed
  • 4 slices lean leg ham, diced
  • 1/3 cup (35g) finely grated parmesan
  • black pepper, to season

Nutritional information (per serve)

Kilojoules: 
1,430kJ
Calories: 
342cal
Protein: 
16g
Total fat: 
5g
Saturated fat: 
2g
Carbohydrates: 
55g
Sugars: 
5g
Dietary fibre: 
3g
Sodium: 
810mg
Calcium: 
120mg
Iron: 
2mg

Instructions

Instructions and steps: 

Step 1 Preheat oven to 180°C. Heat oil in a large heavy-based ovenproof pan over a high heat. Add onion and cook, stirring occasionally, for 5 minutes or until soft. Add garlic and lemon zest and cook for 30 seconds. Add rice. Stir to coat rice grains in oil.

Step 2 Add stock and bring to the boil, stirring occasionally. Cover and place in oven for 18 minutes.

Step 3 Add courgette, peas and ham, cover, and return to oven for a further 3 minutes or until courgette is bright green and tender.

Step 4 Remove from oven, stir through parmesan and season with pepper.

About this recipe

Recipe by: 
Chrissy Freer
First published: August 2008