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