Chicken & Avocado Risotto


  • 1.25L (5 cups) vegetable or chicken stock*
  • 1 x Tbsp olive oil
  • 400g chicken breast, diced.
  • 3-4 cups of mixed vegetables (broccoli, mushrooms and zucchini work well)
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 cups arborio rice
  • ⅔ cup dry white wine
  • ½ cup frozen peas
  • ½ cup (80g) grated parmesan, plus extra to serve
  • 2 medium avocados, diced
  • Juice of 1 lemon
  • Steamed Greens, to serve.


  • Place the stock in a saucepan, bring to the boil. Reduce heat to low and keep stock at a simmer.
  • Meanwhile, heat the oil in a deep frypan or wok over medium heat. Stir-fry the chicken until cooked through, then add the vegetables and stir-fry until just tender. Set the chicken and vegetables aside.
  • Heat the remaining oil in the pan and add the onion and garlic. Cook for 1-2 minutes until softened, but not coloured. Add the rice and cook, stirring, for 1 minute to coat the grains.
  • Add the wine and allow the liquid to evaporate. Add the stock, a ladleful at a time, stirring occasionally. Allow each ladleful to be absorbed before adding the next. With the last ladle, add in the peas. Continue until the rice is tender. Stir in the parmesan vegetables and chicken, then cover and remove from the heat.
  • Toss the avocado in the lemon juice - stir in just before serving. Top with extra parmesan once served.
  • Serve with a side of steamed green veggies.

Low FODMAP Adaptable:

Use Low Fodmap Stock
Only use FODMAP friendly veggies
Remove onion & garlic and instead use chives and garlic infused olive oil
Limit avo to 1/8 for each serve.

Dairy free adaptable:

Omit cheese, or use dairy-free alternative e.g. Bio Cheese