World Cancer Research Fund menu plan: Risotto, Portugese custard tarts and virgin sangria mocktails

January 2018 | 7 minutes

Check out the final recipe plan from World Cancer Research Fund! This week it's chicken risotto, portugese custard tarts, and virgin sangria mocktails on the menu!

Chicken risotto with garlic and lemon

Chicken Risottor

A pleasing medley of fresh and light spring flavours. This risotto can be made in 30 minutes and it's a pleasing weekday dinner for the family. Leftover chicken makes a great addition to this quick and simple risotto.

Ingredients (serves 2)

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 1 clove garlic, crushed
  • 150g risotto rice
  • 750ml reduced-salt chicken stock (made with 1 stock cube)
  • 100g frozen peas
  • 100g cooked chicken, torn into strips
  • 1 tablespoon lemon juice
  • Mixed herbs
  • 20g parmesan, grated


  1. Heat the oil in a thick-bottomed pan, add the onion and cook on medium heat until it is soft and translucent. Then add the garlic and cook for a further minute. Stir in the rice, coating it with the oil.
  2. Add the stock a ladle at a time for approximately 20 minutes until the rice is almost cooked.
  3. Add the peas and cooked chicken, then heat for about 5 minutes until the risotto is piping hot throughout. The rice should be creamy, but firm to the bite.
  4. Stir in the lemon juice and mixed herbs, then divide between two plates or bowls. Add the grated parmesan and serve immediately.

Use leftover chicken in this quick and simple risotto.

Portuguese custard tarts

Custard Tarts

Use filo pastry for a healthier twist on pastel de nata. Using filo pastry rather than puff pastry gives these tarts their famous satisfying crunch without all the calories. Using skimmed milk and less sugar than traditional versions make this treat friendlier for the waistline.


  • 75g caster sugar
  • 2 large egg yolks
  • 1 large egg
  • 4 tablespoons custard powder
  • 2 teaspoons vanilla essence
  • 600ml skimmed milk
  • 2 teaspoons sunflower oil
  • 4 sheets filo pastry, each measuring about 30cm x 39cm (12in x 15½in)


  1. Preheat the oven to 200°C/Fan 180°C.
  2. Put the sugar, egg yolks, egg, custard powder and vanilla essence into a pan and whisk until smooth. Gradually whisk in milk. Heat the mixture until it starts to boil then simmer for 2 minutes, whisking constantly until it thickens. Set aside.
  3. Brush a little oil into the cups of a deep 12-hole muffin tin. Unroll the filo sheets on large chopping board, keeping them stacked. Brush remaining oil over top sheet. Cutting through all the sheets at the same time, divide the sheets into 12 equal squares (12 squares with four sheets in each stack). Firmly press each stack into a hole of the muffin tin (oiled-side of filo upwards) ensuring that there is pastry sticking over the edge of the hole.
  4. Divide the custard among filo cases. Bake for 35-40 minutes until brown blisters begin to form on the custard.
  5. Let the tarts cool for 5 minutes in the tin, then use a small knife to loosen edges and carefully lift out the tarts and transfer to a wire rack to cool until firm. Serve warm or at room temperature.

Make sure to keep stirring your custard to avoid lumps.

Virgin sangria

Sangria Mocktails

All the taste of summer in Spain. This works equally well as a winter warmer by studding your orange garnish with cloves and adding a cinnamon stick to the mix.


  • 300ml unsweetened red grape juice
  • 2 oranges, juice only, plus extra to garnish
  • 800ml sparkling water
  • Ice cubes
  • ½ lime, cut into wedges, to garnish
  • 1 apple, cut and cored, to garnish


  1. In a large jug, mix together the grape juice with the juice of the oranges.
  2. Top up with 800ml sparkling water and add a large handful of ice cubes.
  3. Pour into 4 glasses and garnish with orange, lime and apple slices before serving.

Leftover orange and lime slices? Freeze them in a ziplock bag to serve with soft drinks and mocktails in the future.

To find more healthy recipes you can try this Dry January, please visit