Baked Chicken and Vegetable Risotto (Diet)

Ingredients

• 800g raw skinless chicken breast, diced
• 200g dry arborio rice
• 600ml beef stock, hot — staple
• 250g fresh green beans, chopped
• 30g grated hard cheese — staple
• 100g onion, diced — staple
• 6g garlic, crushed (about 2 cloves) — staple
• 5ml neutral oil, measured total — staple
• 200g carrot, grated
• 200g courgette, grated
• 200g broccoli, chopped small

Add this — Thanja

• 40g additional dry arborio rice, cooked separately
• 10g butter, stirred into her portions only

Quantities below are for her two serves of the four-serve batch; keep separate from Declan’s portions. Adds per Thanja serve: ~108 kcal, 4.2g fat, 16.0g carbs.

Method

1. Heat oven to 180°C. Use a large lidded ovenproof casserole.
2. Soften onion and carrot in the measured 5ml oil, adding water to prevent sticking. Add garlic and chicken; cook briefly, stirring.
3. Stir in courgette, arborio and hot stock. Cover and bake for 25 minutes. Add boiling water if the rice needs more liquid.
4. Stir in broccoli and green beans, cover and cook another 10–15 minutes until rice and vegetables are tender and the centre of the chicken reaches 75°C.
5. Stir in the hard cheese and serve four equal portions. No finishing butter or extra oil.
6. Before serving, split the shared batch into four equal base portions. Keep two for Declan; add the listed extras only to Thanja’s two portions. Cook extra rice/pasta separately and divide the add-ons equally.

Notes

- 800g breast trims the earlier protein estimate into the 50–60g target. No bacon, peas or finishing butter in the shared base. - Arborio need including Thanja’s extras is 240g; check the recorded ~750g surplus. Cook her extra 40g arborio in water separately and stir into her two portions with the butter. - Macros are estimates for the entire served plate including carbs and all measured oil; Thanja’s add-ons are excluded from Declan’s front-matter macros. The CLI does not expose nutrition labels; check pack fat/protein and revise estimates if they differ. Breast uses 23g raw protein/100g, trimmed pork 21g/5g fat, premium beef 21.5g/5g fat. No label verification is claimed. - Cook all meat to 75°C and all vegetables through. Cool leftovers promptly; refrigerate or freeze promptly and reheat piping hot. Freeze later portions rather than refrigerating the full week.