Author:
Kevin Curry
Sweet Potato Risotto
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We’re all familiar with classic risotto recipes like asparagus risotto, but how about we change it up with some roasted sweet potato? Instead if arborio rice, I decided to use brown rice instead to fit a healthy meal plan. The rice is cooked in much the same way, but the sweet potato acts as the main thickening agent instead of the starch from the rice. This is a roasted sweet potato recipe that looks delicious, smells divine, and tastes like heaven. Just make sure you reduce heat while cooking this so the bottom of the pot doesn’t burn. Serve this as one of your Thanksgiving side dishes or holiday comfort food.
For creaminess, we sub out the parmesan cheese with coconut milk, and instead of white wine we use broth. Green peas dot the dish, providing a healthy dose of veggies. The sweet potato has a lot of great vitamins and minerals, as well as fiber for a healthy digestive system. The chicken pieces add lean protein, which should help your muscles repair after a heavy work out. This is a dish that can be easily made ahead of time, frozen, and stored. Make sure you add more broth or coconut milk to it during the reheating process, since the starches will have soaked up the liquid. Put it into your winter meal rotation since a hot and creamy packed lunch is just what you need for a pick me up during the low times at work.
If you enjoyed this sweet potato risotto recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!
Sweet Potato Risotto
Ingredients
Substitution
Note
- 1 1/2 lb raw chicken breast, cut into chunks (OR your choice of lean veggie or animal protein)
- 1 tablespoon olive oil
- sea salt & pepper to taste
- 1 tablespoon minced/chopped garlic
- 1/3 cup diced red onion
- 1 cup short-grain brown rice (or regular long grain brown rice)
- 2 1/2 cups low sodium veggie broth or chicken broth
- 300g baked sweet potato, no skin
- 1/3 cup coconut milk (**see steps below)
- 1 cup frozen peas (optional)
- Garnish for meal prep containers
- raw kale for salad
- diced red bell pepper
Steps
Step 1
Set oven to 410F. If you do not have leftover baked sweet potato from your meal prep, then you’ll need to bake a large sweet potato. Wash it, poke a few holes in it using a fork, then place it on a baking sheet. Bake in the oven for 45 minutes or until the outside is so tender you can easily pierce it with a fork. Set it aside once it has been baked.
Step 2
Set a nonstick skillet on medium heat and spray it with olive oil. When the skillet is hot, toss in the chicken chunks. Cook for about 8 to 10 minutes, until the pieces of chicken are no longer pink and there is a slight sear on the outer edges. Remove the chicken (set it aside), then put the skillet back on the heat.
Step 3
Add olive oil and garlic and red onion. Sauté until the red onion turns slightly brown and translucent and be careful not to burn the garlic, about 2 to 3 minutes.
Step 4
Add the uncooked brown rice and only 2 cups of the low sodium veggie/chicken broth. Reduce the heat to a simmer – low-medium heat, then cover and cook for 30 minutes, or until the rice is completely cooked and no longer crunchy. Monitor the skillet to make sure there is adequate liquid in the skillet and add tablespoons of water or broth as needed.
Step 5
Once the rice has finished cooking, add the baked sweet potato WITHOUT the skin to the skillet, along with coconut milk. ** Scoop from the top of the can to get mostly coconut cream. For best results, open the can and let it sit for about 20 minutes before scooping out the milk – this will allow for the majority of the cream to rise to the top. Stir everything together until the consistency is smooth, then add the cooked chicken and 1/2 cup broth to the mixture. Season to taste with sea salt & pepper, then cover and cook for 6 to 8 minutes.
Step 6
Add frozen peas to the skillet and fold everything together. Cover and cook for an additional 6 to 8 minutes.
Step 7
Enjoy immediately or add to meal prep containers. If you are adding to meal prep containers, remember to allow the food to cool before adding the lid to prevent further cooking from the steam.
Approximate macros for 1 of 5 servings (without garnish)
Sweet Potato Risotto
Kevin Curry
- 1 1/2 lb raw chicken breast, cut into chunks (OR your choice of lean veggie or animal protein)
- 1 tablespoon olive oil
- sea salt & pepper to taste
- 1 tablespoon minced/chopped garlic
- 1/3 cup diced red onion
- 1 cup short-grain brown rice (or regular long grain brown rice)
- 2 1/2 cups low sodium veggie broth or chicken broth
- 300g baked sweet potato, no skin
- 1/3 cup coconut milk (**see steps below)
- 1 cup frozen peas (optional)
- Garnish for meal prep containers
- raw kale for salad
- diced red bell pepper
-
Set oven to 410F. If you do not have leftover baked sweet potato from your meal prep, then you’ll need to bake a large sweet potato. Wash it, poke a few holes in it using a fork, then place it on a baking sheet. Bake in the oven for 45 minutes or until the outside is so tender you can easily pierce it with a fork. Set it aside once it has been baked.
-
Set a nonstick skillet on medium heat and spray it with olive oil. When the skillet is hot, toss in the chicken chunks. Cook for about 8 to 10 minutes, until the pieces of chicken are no longer pink and there is a slight sear on the outer edges. Remove the chicken (set it aside), then put the skillet back on the heat.
-
Add olive oil and garlic and red onion. Sauté until the red onion turns slightly brown and translucent and be careful not to burn the garlic, about 2 to 3 minutes.
-
Add the uncooked brown rice and only 2 cups of the low sodium veggie/chicken broth. Reduce the heat to a simmer – low-medium heat, then cover and cook for 30 minutes, or until the rice is completely cooked and no longer crunchy. Monitor the skillet to make sure there is adequate liquid in the skillet and add tablespoons of water or broth as needed.
-
Once the rice has finished cooking, add the baked sweet potato WITHOUT the skin to the skillet, along with coconut milk. ** Scoop from the top of the can to get mostly coconut cream. For best results, open the can and let it sit for about 20 minutes before scooping out the milk – this will allow for the majority of the cream to rise to the top. Stir everything together until the consistency is smooth, then add the cooked chicken and 1/2 cup broth to the mixture. Season to taste with sea salt & pepper, then cover and cook for 6 to 8 minutes.
-
Add frozen peas to the skillet and fold everything together. Cover and cook for an additional 6 to 8 minutes.
-
Enjoy immediately or add to meal prep containers. If you are adding to meal prep containers, remember to allow the food to cool before adding the lid to prevent further cooking from the steam.
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!