Fennel and Chicken Risotto

This is a white Milanese style risotto and provides some much needed fibre which can be lacking in a FODMAP diet. It provides for 2 small servings, so double the quantities if you are feeling a little hungrier!

(for 2 people)

  • 1/2 bulb of fennel, top cut off, cored and sliced into pieces
  • 3 handfuls of arborio rice
  • 1 tablespoon garlic oil (try Cobram Estate’s garlic flavoured oil)
  • 1/3 glass white wine
  • 1 litre low FODMAP Chicken stock (see my recipe)
  • 2 bay leaves
  • sprig of thyme
  • handful of green beans, trimmed and cut into small pieces
  • 1 chicken breast or 4 chicken tenderloins cut into chunks
  • ground black pepper
  • salt
  • parmesan cheese (in a block)


Fry the rice in the garlic oil in a cast iron or other heavy based pan (with sides) for a minute or

Stirring the risotto
Stirring the risotto

two. Add the white wine, bay leaf and thyme and allow the wine to cook off as you stir the rice. Add the sliced fennel and the low FODMAP chicken stock, a ladle full at a time. (You do not need to heat it.) Keep stirring gently and keep on a low heat as you do not want the chicken you add later to become tough.  This is not a race!

Once you have added two or three ladles

Adding the chicken
Adding the chicken

of stock add the chicken pieces. Keep stirring and adding stock until the rice is almost cooked. At this point add the green beans. I do not add them early as I do not want them to be grey but a lovely bright green!



You may need to add a little more or a little less stock depending on the exact amount of rice you started with.  Taste the rice. It should be just cooked and not mushy.  Pull out the bay leaves and thyme stalk.

The finished risotto in the pan
The finished risotto in the pan

Season with salt and pepper to taste at this point. Once the rice is just cooked, turn off the heat and add the chopped fronds from the top of the fennel and portion into two bowls. Grate fresh parmesan over the top.