Roasted pumpkin, zucchini, asparagus & spinach risotto served with a grilled chicken breast
- Spray olive oil
- 1 cup butternut pumpkin, diced into 1cm cubes
- 1 ½ cups salt reduced vegetable stock (*see tip)
- 1 ½ cups water
- 1 teaspoon olive oil
- 1/2 brown onion, finely chopped
- 1 small zucchini, finely diced
- 1 bunch asparagus, finely sliced
- 1/2 cup arborio rice
- 2 cups baby spinach leaves
- 2 tablespoons shaved parmesan cheese, to serve
- Spray olive oil
- 2 x 100-120g lean chicken breast
- 1/2 teaspoon freshly cracked pepper
- Preheat oven to 180°C. Line a small baking tray with baking paper. Place pumpkin on the baking tray and spray with olive oil. Bake for 15-20 minutes or until pumpkin is cooked and golden brown. Set aside.
- Bring vegetable stock and water to the boil in a medium saucepan over medium heat. Reduce heat and simmer, covered, until required.
- Heat oil in a large saucepan over medium-high heat. Cook onion, zucchini, and asparagus stirring for 5-7 minutes or until softened.
- Add rice and stir to coat. Reduce heat to low and add hot stock, a ladle/half a cup at a time, stirring continuously, until all the liquid has been absorbed. This process should take 20-25 minutes, and the rice should be tender and the risotto creamy.
- While risotto is cooking, preheat a chargrill pan on medium-high heat. Cook chicken breast for 5-8 minutes each side or until cooked through. Transfer chicken to a plate, and season with cracked pepper. Slice chicken breast.
- To finish the risotto, add pumpkin and spinach and stir gently to combine until spinach has wilted.
- To serve, divide risotto between 2 bowls and top with parmesan cheese.
- Place sliced chicken on top of risotto.
- Use Heart Foundation Basics Vegetable Stock
Support for young adults: Online events
Support for young adults: Online events
Support for young adults: Online events
A series of virtual events for young adults on managing emotional wellbeing. ...
Fundraise to save Australian hearts
Fundraise to save Australian hearts
Fundraise to save Australian hearts
Join our community of fundraisers who are committed to taking action to fight heart disease....
Heart Health Check Toolkit
Heart Health Check Toolkit
Trek for Australian Hearts
Trek for Australian Hearts
Trek for Australian Hearts
Join the Heart Foundation in South Australia for the journey of a lifetime, trekking the ancient Flinders Ranges to help save Australian hearts....
Are you at risk of heart disease?
Are you at risk of heart disease?
Are you at risk of heart disease?
There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...
Support us and help save Australian hearts
Support us and help save Australian hearts
Support us and help save Australian hearts
Join the fight against Australia’s biggest killer by supporting the Heart Foundation. ...
Personal Walking Plan
Personal Walking Plan
Personal Walking Plan
Feel healthier and happier in six weeks with a free Personal Walking Plan...
Heart Week
Heart Week
Heart Week
Heart Foundation Recovery Support and Resources
Heart Foundation Recovery Support and Resources
Heart Foundation Recovery Support and Resources
Heart Foundation programs and resources to support your recovery....
Aboriginal heart health
Aboriginal heart health
Aboriginal heart health
Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...
COVID-19 info & FAQs
COVID-19 info & FAQs
COVID-19 info & FAQs
Information and FAQs about COVID-19 and heart disease....
Clinical Guidelines
Clinical Guidelines
Clinical Guidelines
Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...
Returning to work after a heart attack
Returning to work after a heart attack
Returning to work after a heart attack
Discover how to plan for your return to work....
Healthy chicken fajitas
Healthy chicken fajitas
When The Heart Gets Heavy: Emotional Wellbeing and Heart Conditions
When The Heart Gets Heavy: Emotional Wellbeing and Heart Conditions
Emotional wellbeing is like having a garden, sometimes it grows green on its own, other times it needs watering, cutting back or fertilising....
Permanent Pacemaker (PPM)
Permanent Pacemaker (PPM)
A small, battery-powered device that is fitted under the skin of your upper chest....
Absolute CVD risk charts
Absolute CVD risk charts
Absolute CVD risk charts provide a visual tool to calculate CVD risk for use in practice in Australia....
A nurse shares her top recovery tips for young cardiac patients
A nurse shares her top recovery tips for young cardiac patients
A nurse shares her top recovery tips for young cardiac patients
Pauline is a nurse and shares advice for young people who have had a heart event or are recovering from surgery....
After being treated for atrial fibrillation, Boyd is now back on track
After being treated for atrial fibrillation, Boyd is now back on track
After being treated for atrial fibrillation, Boyd is now back on track
Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...
Support and resources for health care professionals
Support and resources for health care professionals
Support and resources for health care professionals
Our range of clinical and patient support resources are available for you to use in your daily practice....
Hypertension clinical information and guidelines
Hypertension clinical information and guidelines
Clinical information for diagnosis and management of hypertension....
Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy
Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy
Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy
Media Release - 30 June 2020 ...
Benefits of physical activity for your heart
Benefits of physical activity for your heart
Benefits of physical activity for your heart
Physical activity and exercise can do wonders for your physical and mental health....
Create your fundraiser at Do it for Heart
Create your fundraiser at Do it for Heart
Create your fundraiser at Do it for Heart
Become a Heart Foundation fundraiser, do it for heart and make a real difference to your community....
Cardiac Rehabilitation Advocacy
Cardiac Rehabilitation Advocacy
Chest x-ray for heart disease
Chest x-ray for heart disease
Chest x-ray for heart disease
This test can help your doctor determine if there is anything wrong with your heart....
Blueprint for an active Australia
Blueprint for an active Australia
Blueprint for an active Australia
The Blueprint for an active Australia provides evidence-based actions to help address physical inactivity....
MyMarathon
MyMarathon
MyMarathon
The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....
24-hour Blood Pressure Monitoring
24-hour Blood Pressure Monitoring
Blood pressure monitoring at home using a 24-hour blood pressure monitor test....
Order patient resources online
Order patient resources online
Search and order from our range of printed patient resources online. ...