At home, it's easier to make risotto from scratch, so then you can ensure all the ingredients are safe, but unless you've got some home made stock handy, or have managed to find a safe, low fodmap stock (here in Australia there are some stocks that are onion free and low fodmap, but ingredients in store bought stock can change, so be cautious when using store bought stock), it can be a challenge to make a risotto that still has some real flavour. What I do in this situation is make some "fake" stock with salt and pepper dissolved in boiling water, along with adding some fresh herbs and chilli. I'm interested to get some feedback from anyone who tries this recipe. It works for me, but tastes vary. Let me know what you think.
This recipe is gluten free, low fodmap and fructose friendly, with lactose and casein free options.
400-500g chicken the breast, chopped into small pieces
- 1 tablespoon chives, chopped1 tablespoon fresh continental parsley, chopped
- 1 thai red chilli - finely diced
- 1/2 cup of pine nuts
- 1 large zucchini chopped into small pieces
- 1/2 cup of parmesan cheese (omit the cheese if you have lactose intolerance and hard cheese causes a problem, or if you have casein intolerance)
- 1 cup of arborio rice
- 1/2 cup dry white wine (such as sauvignon blanc or pinot gris) (the alcohol
will be boiled off by cooking, but just replace with extra stock if you
don’t wish to use wine, or can’t tolerate it. Some people with fructose malabsorption may still have issues, even with a small amount of dry white wine used for cooking, so please adjust according to your own tolerance level)
- 2-3 teaspoons sea salt (adjust to your taste)
- 1 tablespoon ground pepper
- 500 ml water
- Boil 500ml water in a kettle or saucepan. Add sea salt and ground pepper to boiled water and stir. Set aside to use when needed.
- On a medium-high heat, add 3 tablespoons of garlic infused oil to a non-stick frypan (use more oil if using a stainless steel frypan). Heat oil, then add chilli, parsley and chives and fry until aromatic.
- Add chicken, and fry until cooked through.
- Add pine nuts, and stir through.
- Add arborio rice, and stir through. Cook for approximately 1 minute.
- Reduce heat to medium, and add wine (or extra stock if you prefer not to use wine) and stir until it is absorbed by the rice
- Add zucchini and half a cup of the stock until it is absorbed. Once it is absorbed, add another half a cup of stock and repeat until all the stock is absorbed. This should take around 20 minutes depending on how much heat you have used in the cooking process, but can vary a bit.
- Stir through parmesan until it melts (if there are some people being served who have lactose or casein intolerances just dish out their servings before adding the parmesan. You can reduce the amount of parmesan if you like, or use the same amount and make it extra cheesy).
- Serve immediately. If you like pepper add some freshly ground pepper according to your taste.