Preparation time: 15 minutes

Cooking time: 30 minutes

Serves 4

Ingredients

Spray of canola or olive oil

1 onion, finely chopped

1½ cups arborio rice

400 g chicken breast fillet, cut into strips

2 pieces of corn with corn sliced from cob

1 small red capsicum, chopped

1 cup frozen peas

750 mL (3 cups) chicken stock

½ cup tomato paste

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh parsley

Freshly ground black pepper, to taste

Directions

 Spray a large pan with oil and heat. Add the onion, rice, chicken, corn, capsicum and peas. Cook, stirring, over medium heat for 2 minutes. Add the stock and paste and stir until well combined. Bring to the boil, reduce the heat to low and simmer, covered, for 20-25 minutes. Stir frequently until the rice is tender and the liquid is almost all absorbed. Remove from heat and stand, covered, for 5 minutes. Stir in the herbs and season to taste before serving.

Nutritional Information

Energy kJ (Cal) :  2735 (653)

Carbohydrate (g) :  84

Protein (g) :   39

Fat (g) : 18

Calcium, Iron, Zinc :