Chicken & Sweet Potato Risotto (Low-FODMAP Recipe)

Low-FODMAP Chicken & Sweet Potato Risotto

After searching high and low for stock cubes that didn’t contain onion or onion powder I eventually decided to take the plunge and make my own. It’s actually really simple and the risotto I made with it was much nicer than any I have made with pre-made stock. This risotto uses only a few ingredients as I wanted to keep it simple but, as always, feel free to add more veg if you prefer.

Prep and Cooking time: 1.5 hours
Serves: 3 or 4

Ingredients:

For the risotto:

  • 200g risotto rice
  • 2 chicken breast fillets
  • 1 sweet potato
  • 2 spring onions (green part only), chopped
  • Oil for the pan
  • 50g Parmesan cheese, grated
  • Pinch of oregano, rosemary, salt and pepper

For the chicken stock:

  • 2 spring onions (green part only)
  • 1 carrot, chopped
  • 5 sticks of celery or 2 stumps cut from the bottom of the bunches
  • 1 litre of water

Instructions:

1. Chop all the chicken stock ingredients and place in a large saucepan with the water. 

2. Chop the chicken breasts into large chunks (I cut each one into quarters) and place in the water along with the veg. Bring to the boil and leave to simmer for at least an hour.

Low-FODMAP Chicken Stock

3. Whilst the stock is cooking, chop the sweet potato into cubes, drizzle with oil, sprinkle with salt and pepper and place in the over for 30 mins at 180*C. Once done, set aside.

4. After the chicken in the stock is fully cooked through, the vegetables have gone soft and the water is cloudy, remove the chicken and chop into smaller pieces, then set them aside. Remove the vegetables using a sieve and discard them. Set aside the stock.

5. Heat some oil in a large, flat bottomed pan and fry the remaining spring onions for 1 minute.

6. Add the risotto rice and stir to coat with the oil. Fry for a further minute or two.

7. Using a ladle or large spoon, add the stock to the pan a bit at a time, letting the rice absorb all the stock before adding more. Stir frequently.

8. Once the last bit of stock is added, throw in the chicken and sweet potato chunks. Stir so all ingredients are evenly distributed. Once all the stock is absorbed, add most of the Parmesan and stir through. Season with the herbs, salt and pepper as desired.

9. Remove from the heat and serve onto plates. Sprinkle the remaining Parmesan over the top and enjoy!

Low-FODMAP Chicken & Sweet Potato Risotto

Low-FODMAP Chicken & Sweet Potato Risotto
Serves 3
After searching high and low for stock cubes that didn't contain onion or onion powder I eventually decided to take the plunge and make my own. It's actually really simple and the risotto I made with it was much nicer than any I have made with pre-made stock. This risotto uses only a few ingredients as I wanted to keep it simple but, as always, feel free to add more veg if you prefer.
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Cook Time
1 hr 30 min
Total Time
1 hr 30 min
Cook Time
1 hr 30 min
Total Time
1 hr 30 min
For the risotto
  1. 200g risotto rice
  2. 2 chicken breast fillets
  3. 1 sweet potato
  4. 2 spring onions (green part only), chopped
  5. Oil for the pan
  6. 50g Parmesan cheese, grated
  7. Pinch of oregano, rosemary, salt and pepper
For the chicken stock
  1. 2 spring onions (green part only)
  2. 1 carrot, chopped
  3. 5 sticks of celery or 2 stumps cut from the bottom of the bunches
  4. 1 litre of water
Instructions
  1. 1. Chop all the chicken stock ingredients and place in a large saucepan with the water.
  2. 2. Chop the chicken breasts into large chunks (I cut each one into quarters) and place in the water along with the veg. Bring to the boil and leave to simmer for at least an hour.
  3. 3. Whilst the stock is cooking, chop the sweet potato into cubes, drizzle with oil, sprinkle with salt and pepper and place in the over for 30 mins at 180*C. Once done, set aside.
  4. 4. After the chicken in the stock is fully cooked through, the vegetables have gone soft and the water is cloudy, remove the chicken and chop into smaller pieces, then set them aside. Remove the vegetables using a sieve and discard them. Set aside the stock.
  5. 5. Heat some oil in a large, flat bottomed pan and fry the remaining spring onions for 1 minute.
  6. 6. Add the risotto rice and stir to coat with the oil. Fry for a further minute or two.
  7. 7. Using a ladle or large spoon, add the stock to the pan a bit at a time, letting the rice absorb all the stock before adding more. Stir frequently.
  8. 8. Once the last bit of stock is added, throw in the chicken and sweet potato chunks. Stir so all ingredients are evenly distributed. Once all the stock is absorbed, add most of the Parmesan and stir through. Season with the herbs, salt and pepper as desired.
  9. 9. Remove from the heat and serve onto plates. Sprinkle the remaining Parmesan over the top and enjoy!
FODMAP Fun http://www.fodmapfun.com/

Comments (3) Write a comment

  1. Really nice recipe! I am going to try it tonight when I cook for some friends. Great to find a FODMAP proof risotto that sounds delicious :)

    Is it also nice to fry the chicken or do you think boiled chicken is better with this dish?

    Reply

  2. Pingback: Bacon & Spinach Risotto anyone? Low FODMAP, wholesome, clean eating. | FODMAP, glorious FODMAP!

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