Zucchini Thyme Risotto (gluten free, low FODMAP)

Growing up, risotto was always overcooked, mushy rice with random ingredients. That’s why I always saw it as something inferior, something I didn’t particularly like. It was only after visiting Italy that I began to understand what risotto is and how delicious it can be when made with patience and some basic cooking skills. This zucchini thyme risotto is fresh, creamy, and filling. To all the Italian master chefs out there — cover your eyes — it also freezes very well, allowing you to enjoy it even after some delay.

Know the ingredients

Chicken

Chicken is an excellent source of lean protein. Protein is essential for muscle repair and growth, and each serving of this risotto provides a substantial amount, helping to keep you full and satisfied. Additionally, chicken is rich in B vitamins, crucial for energy production, and minerals such as phosphorus and selenium, important for maintaining strong bones and supporting immune function.

Arborio rice

Arborio rice, the base of the risotto, is a good source of carbohydrates, providing the energy needed for sustained activities. While it may not be as high in fiber as some whole grains, it still contributes to your daily fiber intake, which is important for digestive health. The creamy texture of Arborio rice makes it a comforting and enjoyable part of the dish.

Zucchini

Zucchini, grated and blended seamlessly into the risotto, is low in calories but high in water and fiber. This makes it a great addition to increase volume and nutrient content without adding extra calories. Zucchini is also a good source of vitamin C, supporting the immune system, and vitamin A, important for eye health. Furthermore, it contains potassium, which helps regulate blood pressure.

Fresh thyme

Fresh thyme, finely chopped and mixed into the risotto, is packed with antioxidants that help protect your cells from damage and support overall health. Thyme also provides vitamins such as vitamin C, A, and B-complex, which contribute to immune support, skin health, and energy metabolism.

Lemon

The zest and juice of lemon add a significant amount of vitamin C, important for immune function, skin health, and iron absorption. Lemon also has natural detoxifying properties, aiding in digestion and helping to cleanse the body. This bright citrusy element cuts through the richness of the risotto, adding a refreshing balance to the dish.

Oil

Olive oil and garlic-infused oil not only add depth of flavor but also provide health benefits. Olive oil is rich in monounsaturated fats, which are heart-healthy and can help reduce inflammation. Garlic-infused oil contributes antimicrobial properties, enhancing the dish’s overall health benefits.

Overall, Zucchini Thyme Risotto is a balanced meal that offers protein from chicken, carbohydrates from rice, and a wealth of vitamins and minerals from vegetables and herbs. It’s gluten-free, making it suitable for those with gluten sensitivities or celiac disease, and is designed to be low FODMAP, which can be beneficial for those managing IBS or other digestive issues.

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Zucchini Thyme Risotto (gluten free, low FODMAP)

Creamy and fragrant risotto with hints of lemon.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 30 minutes mins

Total Time 1 hour hr

Course Main Course

Cuisine Italian

Servings 6

Calories 518 kcal

Equipment

• 1 large pan
• 1 grater large + fine

Ingredients

  

Chicken

• 650 g chicken diced
• 1 tbsp olive oil
• Pepper to taste

Rice

• 21 g butter
• 1½ tbsp garlic infused oil
• 500 g arborio rice
• 15 g fresh thyme finely chopped (or 1 tsp dried)
• 2 zucchini (750 g) grated
• 6 cubes chicken stock
• 1 lemon – zest + juice
• 1 tsp salt
• water ca 6 cups

Instructions

 

• Mix chicken with olive oil and pepper and pan fry until browned. Set aside.
  650 g chicken, 1 tbsp olive oil, Pepper to taste
• Fry rice mixed with thyme in oil and butter for a minute, until the grains are evenly coated.
  21 g butter, 1½ tbsp garlic infused oil, 500 g arborio rice, 15 g fresh thyme
• Add zucchini, stock and salt and fry for 5 minutes, until zucchini gets soft and creamy.
  2 zucchini, 6 cubes chicken stock, 1 tsp salt
• Add water, half a cup at a time. Stir frequently. Wait for water to absorb between additions. Cook until rice is al-dente, approx. 10-15 minutes.
  water
• Add chicken and lemon juce+zest and combine well.
  1 lemon – zest + juice

Keyword creamy, flavorful, substantial