Serves: 4
Prep time: 15 mins
Cook time: 1hr 30 mins
Ingredients:
- A handful of fresh coriander, chopped
- 1 bunch of pak choy or bok choy
- 1 ½ Cups (300g) black rice
- 230g Mushrooms
- 2 Cloves garlic, chopped
- 1 Stick celery, diced
- 1 Leek, sliced
- 1 Red onion, diced
- 1 Tablespoon extra virgin olive oil
- 2 Chicken breasts (approx. 500g)
Ingredients (Marinade):
- Juice of 1 lime
- 1 Tablespoon Soy sauce
- 1 Tablespoon Extra virgin olive oil
- 1 Tablespoon Maple syrup
- 3 Tablespoons Shiro miso
Method:
- Whisk the marinade ingredients together in a bowl with a fork. Slice the chicken breast horizontally and in half to create 8 pieces. Add to the bowl and coat with the miso mixture. Place in the fridge and marinade for a least half an hour.
- Select the sauté/sear function and adjust the cooking time to 20 minutes. Once hot, add the chicken pieces, draining off the marinade so it doesn’t stew, and sear on each side for a few minutes until just starting to caramelise. Do this in two batches so as not to overcrowd the bowl. Reserve the remaining marinade in the bowl. Set aside the browned chicken pieces.
- Add the oil to the cooking bowl and heat for a moment. Add the onion, leek, and celery and sauté for 5 minutes until softened. Add the garlic and mushrooms and sauté for a few more minutes.
- Finally add the rice, 2 cups of water and the marinade from the chicken. Close the lid, lock and select the risotto function.
- Once finished open and place the chicken pieces on top of the risotto. Close and lock the lid. Select the steam function for 10 minutes.
- After 10 minutes add the pak choy or bok choy. Select the steam function for 2 minutes.
- Once ready open the lid immediately (otherwise your pak choy or bok choy will overcook). Remove the pak choy or bok choy and chicken to separate plates. Spoon the risotto onto serving plates along with the pak choy or bok choy, layer over the chicken and sprinkle with a little coriander. Enjoy!
Dr Jo McMillan’s Heart Health Tips
With so many health food fads coming and going it can be difficult to understand which foods really are supporting and increasing your (and your family’s) heart health.
Check the label
Grocery shopping can be overwhelming with an array of product labels claiming health benefits, but to block out some of the noise, a good tip is to look for products which have “no added salt” or at the very least “reduced salt”on the label. This is important because sodium can increase the risk of heart problems and is hidden in most processed foods and products – even the ones which boast health benefits. So next time you pick up pre-made soup or lunchbox snacks, check the label for the added sodium.
Kitchen appliances
There are many products available to help keep your cooking as healthy as possible, such as the Philips Airfryer XXL which allows you to cook those delicious meals with no guilt, including fried chicken or hot chips.
Eat the rainbow
A diet high in fibre is important for your heart and overall health and the best way to increase fibre-intake is to fill meals with non-starchy fruits and vegetables. It can be a challenge to sneak vegetables in to weekly meals, particularly when cooking for children. A good idea is to try and include at least five different coloured vegetables a day – making sure veggies are in at least two meals helps – and a couple of different fruits throughout the day.
Choose the best base
There are many myths and misconceptions about cooking and frying with oil. In general you are best to avoid deep fried foods, as these are generally not cooked in the healthiest oils, may contain harmful trans fats, as well as being a very high source of kilojoules (calories). At home it’s easy to ensure you’re not adding too many nasties. Switch out coconut oil, butter and refined vegetable oils for Australian extra virgin olive oil. This has been proven to be the safest and healthiest oil to cook with. Plus it delivers an abundance of health-healthy antioxidants and other protective plant compounds. Choosing healthy options like extra virgin olive oil will help keep your heart healthy and can also add different layers of flavours to your favourite recipes.
Understanding protein
We often choose protein without much thought, however different meats are higher in fat while others are leaner and the types of fat present impact on heart health. Look for lean cuts of meat and choose more game meats and poultry, which tend to be much leaner. Cold-water fish such as salmon and herring are a great alternative to high-fat meats as they contain the anti-inflammatory omega-3 fatty acids which also help to promote healthy blood cholesterol levels. Alternatively, choosing a meat-free protein such as legumes, beans, peas and lentils are shown to be beneficial for heart health being low in fat and high in plant protein, fibre and an abundance of essential nutrients.
