Italian Microwave Veggie Risotto

Approximately 1400 kilojoules per serve

(Kilojoule count reached using Australian Government ‘Healthy Active’ Kilojoule Calculator)

Preparation time: 30 mins

Ingredients (Serves 2):

• 1 tsp olive oil
• 1 ½ cups vegetable stock
• ½ finely chopped brown onion
• 1 small crushed garlic clove
• ¾ cup aborio rice
• 20g baby spinach
• 1 tomato
• ½ cup frozen peas
• 150g butternut pumpkin, deseeded and chopped (small pieces)
• 1 small bunch asparagus (approx 4-5), cut into thirds

Method

1. Combine onion, oil and garlic in a large microwave-safe bowl. Place paper towel over the top of bowl and Microwave on high for 2 minutes or until soft. Add pumpkin, mix, and Microwave (uncovered) on high for another 3 minutes.

2. Stir rice into the mixture. Microwave (uncovered) on high for 1 minute. Add 1 cup of stock. Stir again and cover with a lid or double layer of plastic cling-wrap. Microwave for 6 minutes on high, followed by 6 minutes on medium.

3. Add asparagus and remaining 1/2 cup stock. Cover and microwave on medium for 5 minutes.

4. Quickly stir in peas and tomato. Cover and microwave on medium for 2 minutes. Stir and microwave on high for a further 2 minutes. Stand for 5 minutes.

5. Stir in spinach and season with salt and pepper to serve.