This delicious recipe is a hearty, delicious and affordable meal that is also packed with vitamin D. Similar to when humans are exposed to sunlight (or a sunlamp), mushrooms convert a precursor to vitamin D, called ergosterol, into vitamin D₂ when exposed to UV light. It turns out that just about anything with the precursor to vitamin D, when exposed to sunlight, will develop vitamin D!


  • 2 chicken breasts, skin removed, chopped
  • 1 large onion, diced
  • 2 tbsp olive oil
  • 10 button mushrooms, chopped
  • 1 ½ cups brown rice
  • 4 cups chicken stock, heated
  • 50g Parmesan cheese, freshly grated
  • cracked pepper
  • 4 cloves garlic
  • handful of chopped parsley
  • 1 tsp of butter
  • 1 tsp dried oregano
  • salt and pepper to taste


  1. Place the stock in a pot and simmer over low heat.
  2. In a large pan, heat 1 tbsp olive oil and add chicken. Cook chicken for 5 minutes until browned. Remove and set aside to be cooked further in risotto.
  3. Back in the pan heat 1 tbsp olive oil and sauté onion.
  4. Add rice, stirring to incorporate the onion.
  5. Add the stock, a serving spoon at a time and stir.
  6. After this add half the chopped mushrooms, stirring in more stock.
  7. When liquid has absorbed, add crushed garlic.
  8. Season with salt and pepper to taste, add oregano and stir in more stock.
  9. Add remaining mushrooms, and more stock.
  10. At this stage, it should have been cooking for around 20 mins. Add chicken back to pan and incorporate with parsley. Keep adding more stock if the rice needs further cooking.
  11. Once rice is cooked to your satisfaction, add a teaspoon of butter and parmesan cheese, mixing all together.