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Chicken and mushroom risotto

This delicious recipe is a hearty, delicious and affordable meal that is also packed with vitamin D. Similar to when humans are exposed to sunlight (or a sunlamp), mushrooms convert a precursor to vitamin D, called ergosterol, into vitamin D₂ when exposed to UV light. It turns out that just about anything with the precursor to vitamin D, when exposed to sunlight, will develop vitamin D!


  • 2 chicken breasts, skin removed, chopped
  • 1 large onion, diced
  • 2 tbsp olive oil
  • 10 button mushrooms, chopped
  • 1 ½ cups brown rice
  • 4 cups chicken stock, heated
  • 50g Parmesan cheese, freshly grated
  • cracked pepper
  • 4 cloves garlic
  • handful of chopped parsley
  • 1 tsp of butter
  • 1 tsp dried oregano
  • salt and pepper to taste


  • Place the stock in a pot and simmer over low heat.
  • In a large pan, heat 1 tbsp olive oil and add chicken. Cook chicken for 5 minutes until browned. Remove and set aside to be cooked further in risotto.
    Back in the pan heat 1 tbsp olive oil and sauté onion.
  • Add rice, stirring to incorporate the onion.
  • Add the stock, a serving spoon at a time and stir.
  • After this add half the chopped mushrooms, stirring in more stock.
  • When liquid has absorbed, add crushed garlic.
  • Season with salt and pepper to taste, add oregano and stir in more stock.
  • Add remaining mushrooms, and more stock.
  • At this stage, it should have been cooking for around 20 mins. Add chicken back to pan and incorporate with parsley.
  • Keep adding more stock if the rice needs further cooking.
  • Once rice is cooked to your satisfaction, add a teaspoon of butter and parmesan cheese, mixing all together.

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