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Roasted pumpkin, zucchini, asparagus & spinach risotto served with a grilled chicken breast
heartfoundation.org.au|Helpline 13 11 12

Roasted pumpkin, zucchini, asparagus & spinach risotto served with a grilled chicken breast

35 - 40 minutes (15 minutes)
Serves 2
  • 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
  1. 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.
  2. Bring vegetable stock and water to the boil in a medium saucepan over medium heat. Reduce heat and simmer, covered, until required.
  3. Heat oil in a large saucepan over medium-high heat. Cook onion, zucchini, and asparagus stirring for 5-7 minutes or until softened.
  4. 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.
  5. 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.
  6. To finish the risotto, add pumpkin and spinach and stir gently to combine until spinach has wilted. 
  7. To serve, divide risotto between 2 bowls and top with parmesan cheese.
  8. Place sliced chicken on top of risotto.
Tip:
  • Use Heart Foundation Basics Vegetable Stock 

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Vegeful beef rissoles with sweet potato mash

25 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

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....

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....

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. ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

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...

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.  ...

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Cardiac Rehabilitation for Health Professionals - Patient Resources

Cardiac Rehabilitation for Health Professionals - Patient Resources

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

Heart attack at 35: Knowing the signs and symptoms

David reflects on how his life changed when he had a heart attack at 35 and how he got back on track....

Pilbara Aboriginal Heart Health Program

Pilbara Aboriginal Heart Health Program

Pilbara Aboriginal Heart Health Program

The program works with local communities to help improve heart health in the Pilbara....

What is a cardiac arrest?

What is a cardiac arrest?

What is a cardiac arrest?

With immediate help a cardiac arrest can be survived. Learn how to save a life....

Breakfast recipes

Breakfast recipes

Breakfast recipes

Heart healthy breakfasts to start your day right...

Our Annual Reports

Our Annual Reports

Our Annual Reports

Discover our Annual reports from 2013 onwards. ...

Taking your medicines

Taking your medicines

Taking your medicines

There are many medicines that treat heart attack, angina, high blood pressure, high cholesterol and other heart conditions....

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Heart Foundation delivers $17.2 million for cutting-edge heart research in a challenging year

Media Release 20 October 2020...

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

Why are you playing this game? It’s putting your heart at risk.

The game is “hide and seek”. You play it without even realising. The shock is that when you play this game, you could be placing your heart health at risk....

Seafood recipes

Seafood recipes

Seafood recipes

Find heart healthy seafood recipes...

Physical activity after a heart attack

Physical activity after a heart attack

Physical activity after a heart attack

Discover what you need to know about being active after a heart attack....

Action Plans

Action Plans

Action Plans

Recovery is a long journey, so having a plan makes a huge difference. Using an action plan gives you a step-by-step guide to improving your lifestyle....

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Cardiac arrest at 33: the challenges of restarting your life

Emma shares her story and opens up about her emotional struggles....

Heart Foundation Walking

Heart Foundation Walking

Heart Foundation Walking

Learn more about Heart Foundation Walking and find your local walking group....

About the Lighthouse Hospital Project

About the Lighthouse Hospital Project

Heart disease is the number one cause of death in Australia, but the burden of disease disproportionately affects Aboriginal and Torres Strait Islander peoples....

Key Statistics: Cardiovascular Disease

Key Statistics: Cardiovascular Disease

Statistics and information on Cardiovascular disease in Australia. ...

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Meditation helped Grant recover from his heart attack

Thankfully for Grant Byrne, a lifelong Led Zeppelin fan, some quick thinking helped him avoid a stairway to heaven. Read Grant’s heart attack story now. ...

Cardiac rehabilitation resources for healthcare providers

Cardiac rehabilitation resources for healthcare providers

Useful cardiac rehabilitation resources for health professionals....

How your heart works

How your heart works

How your heart works

Your heart is a muscle that pumps blood to all parts of your body. The blood gives your body the oxygen and nourishment it needs to work properly. ...

Dairy and your heart health

Dairy and your heart health

Dairy and your heart health

Not all dairy products are equal. Discover different types of dairy foods and their impact on heart health....