This is a simple, quick and easy risotto dish, containing 2 portions of your daily fruit and veg. As well as being low in calories it provides plenty of calcium and is a light and tasty dish to enjoy for lunch or dinner.

Ingredients:

  • 1 cup of Broccoli
  • 1 cups of Spinach
  • 300ml Rice milk
  • Arborio risotto rice
  • 1 Vegetable Stock cube

Equipment:

  • kettle
  • 1 wok
  • measuring cups
  • sharp knife
  • 2 pots
  • 1 hop with minimum 2 rings
  • Sieve or colander

Instructions:

  1. Begin by boiling your kettle full of water
  2. Place your stock cube in a small pot and when the water has boiled add 500ml of boiling water to this and stir until the cube has dissolved.
  3. Add 4 large handfuls of your arborio risotto rice t your wok and pour your stock water over the rice and stir
  4. Add 300ml of rice milk and keep stirring, adding more if it gets dry.
  5. Wash with cold water in a sieve or colander and chop the broccoli, measuring out 1 cupful and cook as desired in a separate pot whilst remembering to stir the risotto.
  6. When the risotto is ready add in the broccoli and 1 cup of spinach, stir it up and serve.
  7. Enjoy


Nutritional information: (per serving)

  • Protein – 8 grams
  • Carbohydrates -74 grams
  • Fats – 4 grams
  • Calories – 356 kcals

Also contains 30% of your daily calcium, 70% of your vitamin A, and 100% of your daily vitamin C. And if your milk has added B12 then you’ll get around 50% of that too.

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