Baked Chicken and Vegetable Risotto

Ingredients

• 500g raw chicken breast, diced
• 200g dry arborio rice
• 600ml beef stock, hot — staple
• 100g fresh green beans, chopped
• 30g grated hard cheese — staple
• 100g onion, diced — staple
• 6g garlic, crushed (about 2 cloves) — staple
• 10ml neutral oil, total — staple
• 15g butter — staple
• 200g carrot, grated
• 200g courgette, grated
• 200g broccoli, chopped small

Method

1. Heat the oven to 180°C. Use a wide ovenproof casserole with a lid.
2. Heat the measured oil and soften onion and carrot for 5 minutes. Stir in garlic and chicken and brown the chicken.
3. Stir through courgette and rice, add hot stock, cover and bake 25 minutes.
4. Stir in broccoli and beans, cover and bake a further 10–15 minutes, until rice and vegetables are tender and chicken is thoroughly cooked. Add boiling water if needed.
5. Stir in butter and hard cheese. Serve all vegetables mixed through the risotto.

Notes

- Four-serving adaptation: breast replaces thigh on price per gram of protein; bacon omitted and fresh green beans replace peas. Beef stock and hard cheese use household staples. - This week uses 200g of the estimated 750g arborio surplus, subject to confirmation. Rice leftovers: cool promptly, refrigerate and reheat piping hot. - Cooked in-meal vegetables: 175g per serve (excluding onion, canned tomato and potatoes). - Estimated macros include all served carbs, dairy and measured cooking oil. Raw meat protein estimates follow household guidance; brands and fat content vary. - Flexible proteins remain alternatives: compare suitable raw meats by price per gram of protein and recalculate portions for 40–50g protein per serve and at most 20 calories per gram. No lamb or unrequested steak. Cook all meat through.