Chicken Sausage, Pea and Courgette Risotto

Risottos are usually packed with carbs and fat but few nutrients. Our version uses low-fat chicken sausages and is packed with protein. We’ve replaced some of the rice with loads of delicious vegetables so you’ll still have a satisfying portion.


Spray oil
2 large courgettes (500g in total), cut into ½cm dice
1 large onion, peeled and finely chopped
125g arborio risotto rice
1 clove garlic, crushed
600ml reduced-salt hot chicken or vegetable stock
Grating nutmeg
1tsp Dijon mustard
325g frozen petit pois, thawed
10 HECK Chicken Italia Sausages
Handful basil leaves, chopped, plus a few leaves to garnish
30g Parmesan, shaved


1. Spray a large non-stick frying pan with oil. Add the courgettes and cook over a medium-high heat for 5 mins until reduced by about a third. Transfer to a bowl and set aside.

2. Spray the pan with a little more oil. Add the onion and cook over a medium heat for 5 mins until soft. Stir in the rice and garlic, cook for 1 min. Add a splash of stock, nutmeg, mustard and season with freshly ground black pepper. Keep stirring until the stock has been absorbed. Continue to add the stock, a splash at a time until it has all been absorbed, stirring continuously throughout. This should take about 15-20 mins.

3. Meanwhile, spray another large non-stick frying pan with oil. Squeeze out small blobs of the sausage meat into the pan and cook over a medium-high heat for 3-4 mins, turning once, until cooked through and deep golden.

4. Stir the petit pois, cooked courgettes, cooked chicken sausages and basil into the risotto, adding a splash of boiling water if it’s too thick. Cook for 2 mins until piping hot. Serve, scattered with the Parmesan.

Per serving


7.3g fat

2.5g saturates

41.4g carbohydrates

9.7g sugars

28.6g protein

2.8g salt

Special Offers

Would you like to receive special offers from us? If so, complete the form below and well add you to
our email list!