Lemon and Roast Pumpkin Risotto with Duck

As long as the pumpkin is kept to a small serving per portion in this risotto, it is a delicious accompaniment to roast duck as the lemon and sage is a nice foil for the fattiness of the duck.

Ingredients (for two people)

Lemon Risotto with Roast Duck
Lemon Risotto with Roast Duck

3 handfuls of arborio rice
1 litre of low FODMAP chicken stock (from powder or liquid) or try mine
a 1/3 glass white wine
a few sprigs of lemon thyme (or alternatively some dried lemon myrtle)
a dash of Cobram Estate lemon flavoured Olive oil
a dash of Cobram Estate garlic flavoured Olive oil
1/2 butternut pumpkin cut into cubes and roasted on an oven tray with a little garlic oil
a few fresh sage leaves – some cut up and three or four left whole
two pre-roasted duck Marylands – Luv a Duck in Australian sells these in the supermarket
Parmesan or Pecorino (to grate over the top)


Roast the pumpkin and let cool.

1 hour before you want to eat, place the duck marylands in a small dish in a preheated 180C oven and add a little extra chicken stock to that included in the pack.

Fry the rice gently in the flavoured garlic oil until translucent. Add the wine and cook off. Add the lemon thyme, the chopped sage leaves and two ladles of chicken stock. (You do not need to heat the chicken stock.) Keep adding chicken stock and stirring gently until the rice, when tasted, is almost cooked.

At this stage, add the pumpkin and gently stir it through the risotto. You can fry the sage leaves in some butter in a separate pan to make the crisp and use them as a garnish, or add them whole to the risotto at this stage. Keep stirring gently, adding a little more stock until the rice is cooked, but not mushy. Dress with the lemon flavoured olive oil to taste. It’s strong, so only use a little! Check for salt and pepper and add as needed.

Plate into two serves, garnish with the cooked sage leaves if used, and some fresh parmesan or pecorino. Place a roasted duck maryland on each plate.

A delicious combination of lemony sage risotto and rich duck. Yum!

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.