Thursday, October 25, 2012

Clean Eating Brown Rice Risotto with Chicken and Asparagus

Makes about 6 servings, 1 cup each
Risotto sounds so gourmet. It makes you think of warm, creamy deliciousness. It’s also usually loaded with fat and really bad for you. I have always wanted to make risotto but never have because it seemed like so much work. But we’re still living in the hotel so I’m being pushed out of my comfort zone to try new stove-top things. This is one I’m so glad I tried!! I got the idea in part from my friend, Naomi (hi Naomi!), and from Anna’s comment on the call for help post (hi Anna!). And guess what... it was NOT a lot of work! In fact it was ridiculously quick and easy. It did take a while to cook but all I had to do for most of the time was just stir it occasionally. Plus my whole family loved it. 

This is for sure going on our make-frequently list. It was a warm bowl of creamy comfort-food goodness but still super good for you. Also it’s a whole grain, lean protein, and super green veggie all in one bowl. You know how much I love that :) If I was not living in a hotel when I made this I probably would have added a little bit of garlic in with the onions. Also I know adding poultry seasoning is kind of random but I had some left over from when I made the Cornish game hens in the crockpot. It worked but you could definitely substitute your own favorite herbs if you don’t have poultry seasoning. (Speaking of random, how weird is it that the minimart DID have poultry seasoning?!) 


  • 1 Tbsp olive oil, divided 
  • 1 lb boneless, skinless chicken breast trimmed of all visible fat and cut into bite sized pieces 
  • ½ onion, diced 
  • 1 cup brown rice 
  • 2 cups chicken broth 
  • ¼ cup 1% milk 
  • 1 bunch fresh asparagus, cut into ½ inch pieces 
  • 1 tsp poultry seasoning 
  • ¼ cup grated Parmesan cheese

ONE: In a large saucepan, heat ½ Tbsp of the olive oil over medium heat and brown the chicken. Once it’s cooked through, remove it from the heat and set aside.

TWO: In the same pan (especially if you are living in a hotel and therefor having to hand wash everything!) sauté the onions in the remaining ½ Tbsp of olive oil making sure to scrape the bottom of the pan. Once the onions are slightly tender and almost translucent, add the rice and toss to coat.

THREE: Pour in the chicken broth slowly while stirring. (Usually when you are cooking brown rice or other grains you don’t want to stir at all because it breaks down the outer sheath and makes them gummy but for risotto this is a good thing.)

FOUR: Bring everything to a boil, reduce heat to low, cover and simmer for 50 minutes, stirring occasionally, or until rice is tender. (I stirred about every 10 minutes.)

FIVE: Stir in the asparagus, cooked chicken, poultry seasoning, and ¼ cup milk and continue to cook for 10 minutes.

SIX: Remove from heat, stir in the Parmesan cheese, and let it sit covered for a few minutes.

Freeze leftovers in 1 cup portions using the medium/large portions method to feed your freezer stash.

Per 1-cup serving – 297 Calories (65 Calories from Fat), 7g Fat, 2g Saturated Fat, 68mg Cholesterol, 277mg Sodium, 27.6g Total Carbohydrates, 2g Dietary Fiber, 2g Sugars, 29g Protein, 8% DV Vit A, 5% DV Vit C, 10% DV Calcium, 14% DV Iron



  1. this looks great! i'm trying it!

  2. I know this may be a silly question, but when you put the rice in, is it supposed to be cooked or uncooked? and does this meal freeze ok?

    1. Not silly at all! Uncooked and yes it freezes great :)


  3. Just made this for dinner tonight, swapped the chicken for some chorizo sausages and asparagus for courgettes that we brought from the farmers market yesterday! Was amazing, sooo sooo yummy. Will be doing this one again for sure!! Thanks!

  4. Saw this recipe yesterday and thought i would give it a go last night. It was really yummy. You have made clean eating fun!

  5. I made this tonight, and while the recipe is sound I found that the liquid wasn't quite right, I ended up adding what was essentially another cup, almost a cup and a half of chicken broth towards the end as the rice wasn't cooked enough by that stage.

    It was about 18 minutes till the 50 min was up, and I added it in, continue to stir, then when I added the milk and other ingredients I added a splash more.

    I also added in 4 cloves of chopped garlic in the saute portion (with the onions) the over all recipe is delicious and filling.