Smart Meals: Chicken Parmesan Risotto
Common Ground has partnered with OSF Healthcare to offer their Smart Meals class series designed for those 55 or older! Each month, we host a free in-person class to demonstrate how to make a new Smart Meal recipe.
Smart Meals is a program designed to provide awareness and education on buying affordable, healthy foods that can be easily prepared at home. OSF dieticians have created Smart Meal Kits with shelf-stable ingredients that can be cooked into a full meal or supplemented with additional ingredients. Each recipe is uniquely created by a registered OSF dietitian and is high in fiber and low in fat and sodium.
This recipe for Chicken Parmesan Risotto features creamy risotto made with chicken breast, mushrooms, peas, and spices. Additional fresh options include Parmesan cheese and fresh parsley. Also included is a recipe for a walnut goat cheese salad!
Chicken Parmesan Risotto
| Calories | 255 |
| Fat | 6 grams |
| Cholesterol | 60 milligrams |
| Sodium | 852 milligrams |
| Carbohydrates | 33 grams |
| Fiber | 3 grams |
| Protein | 9 grams |
- Drain and rinse: Drain and rinse chicken, mushrooms, and sweet peas under cold water.
- Heat: Heat risotto mix as directed on the packaging.
- Add protein: Once risotto is almost done, add in flaked chicken. Heat for 2 minutes, stirring occasionally to prevent sticking.
- Add vegetables: Lower the heat to medium and add mushrooms and sweet peas. Stir to combine.
- Heat: Bring risotto to a simmer.
- Serve: Ladle the risotto into bowls, garnishing with additional toppings.
Nutrient information: vitamins & minerals
- Vitamins: organic substances naturally present in plant & animal products
- Vitamin A, C, D, E, K
- B Vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantotheic acid (B5), biotin (B7), folate (B9), pyridoxine (B6), cyanocobalamin (B12)
- Minerals: inorganic substances found naturally in soil and water
- Major (require large quantities): calcium, phosphorus, magnesium, sodium, chloride, potassium, sulfur
- Trace (need small amounts): iron, copper, zinc, selenium, iodine, chromium, manganese
- Each vitamin and mineral serves its purpose within the body (some may overlap) and have different daily values
- To support important bodily processes, it is important to have a mix of nutrients (eat the rainbow!)
Goat Cheese Walnut Salad with Honey Mustard Vinaigrette
| Calories | 237 |
| Fat | 21 grams |
| Cholesterol | 6 milligrams |
| Sodium | 367 milligrams |
| Carbohydrates | 8 grams |
| Fiber | 1 gram |
| Protein | 4 grams |
- In a bowl or mason jar, combine the olive oil, white wine vinegar, shallot, Dijon mustard, honey, salt, black pepper, and chili flakes. Shake to combine.
- Place the spring mix in a large bowl. Add the goat cheese, green apple, and walnuts. Drizzle in about half of the dressing to start - you may not need the whole recipe.
- Toss to combine and serve.