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Barley, Mushroom, and Herb Risotto
10 min prep time
45 min cook time
6servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Barley, Mushroom, and Herb Risotto
Risotto is traditionally made with starchy rice, but this version made with barley is higher fiber, and has a delightfully chewy texture. Adding the liquid to the grains 1/2 cup at a time gives them a rich, creamy texture by the time they are done cooking. Serve this as whole-grain side to a protein entree, like this Mediterranean Chicken and Artichokes, or add cooked chicken or shrimp and a handful of green to make this a complete meal.
10 min prep time
45 min cook time
6servings
1/2 cup
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Step-By-Step Instructions:
- In a saucepan, bring chicken broth and water to a simmer over medium heat. Set aside but keep warm on low heat.
- In a separate medium saucepan, add 1 teaspoon olive oil over medium heat. Sauté onion until clear. Add barley and sauté 2 minutes.
- Ladle 1/2 cup hot broth into barley mixture and stir constantly until liquid is absorbed. Continue to add broth, one 1/2 cup at a time, until the barley is cooked and has a creamy texture.
- Add 2 teaspoons olive oil to a medium sauté pan over medium-high heat. Add mushrooms and sauté until all the liquid from the mushrooms is expelled and mushrooms begin to brown. Add garlic and sauté 1 minute.
- Add sautéed mushrooms and garlic to barley mixture; then stir in parsley, chives, pepper, and parmesan cheese. Serve immediately.
- If the barley risotto gets too thick, add more hot broth, stirring until creamy.
Nutrition facts
6 Servings
-
Serving Size
1/2 cup
- Amount per serving Calories 190
-
Total Fat
3.5g
- Saturated Fat 0.9g
- Trans Fats 0g
- Cholesterol 4mg
- Sodium 430mg
-
Total Carbohydrate
32g
- Dietary Fiber 6g
- Total Sugars 4g
- Added Sugars 0g
- Protein 9g
- Potassium 510mg
- Phosphorous 195mg
Ingredients
low sodium chicken broth
4 cup
water
2 cup
olive oil (divided use)
3 tsp
small onion (diced)
1
pearled barley
1 cup
sliced mushrooms
1 lbs
garlic (minced)
1 clove
fresh parsley
2 tsp
fresh chives
2 tsp
black pepper
1/4 tsp
grated Parmesan cheese
1/4 cup
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