October 23, 2007
Chicken with Currant-Pine Nut Risotto
This is a WW recipe - I started back on program this week so I'm trying to make point conscious meals.
This was a little long to make but so worth it with the taste of the meal.
3 cups low sodium chicken stock
1 T olive oil
1 onion finely chopped
1 1/4 cups arborio rice
1/2 cup dry white wine or sherry
1/4 cup currants - we used golen raisin instead
1/4 cup chopped flat leaf parsley
1/4 tsp. pepper
4 boneless skinless chicken breasts
1 tsp. lemon zest
1/2 tsp. salt
4 lemon wedges
1. Prepare the risotto by bringing the broth to a boil in a medium saucepan. Reduce the heat and keep at a simmer.
2. Heat the oil in a large nonstick saucepan over medium heat. add the onion and cook, stirring until soft - 3-5 minutes. Add the rice and cook untily lightly toasted about 3 minutes.
3. Add the wine and half cup of the stock to the rice mixture. Cook, stirring until the liquid is absorbed then add another half cup of the liquid. continue with this until all of the liquid is used and absorbed. about 25 minutes. Stir in pine nuts, currants, parsley and pepper.
4. Sprinkle chicken with lemon zsest and salt. Spray a nonstick skillet with pam and set over medium heat. Add the chicken and cook until lightly browned and just cooked through - about 5 minutes on each side. We sliced the chicken into thin strips instead of using the whole breasts so it would cook faster.
Serve with lemon wedge and spritz the lemon on the risotto and chicken.
1 chicken breast and 1 cup of risotto is 10 WW points.
12 g fat
2 g sat. fat
62 mg cholesterol
403 mg of sodium
3 g fiber
33 g protein