Barley Risotto Primavera

Health
barley-risotto-primaveraRecipe
Jim Bathie
Swapping the usual Arborio rice used in risotto for barley boosts fiber and Resistant Starch. Save prep time by batch-cooking the barley at the beginning of the week.

Resistant Starch: 4.1g

4 servings (serving size: 1 3/4 cups)

Ingredients

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2 tablespoons olive oil
2 carrots, peeled and chopped (about 2/3 cup)
1/2 cup finely chopped onion
2 garlic cloves, minced
1/2 teaspoon dried thyme
3 cups cooked quick-cooking barley
1/2 cup white wine (optional)
1 1/2 to 2 cups low-sodium vegetable broth, divided
1 small zucchini, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 3/4 cup)
1/2 yellow bell pepper, chopped (about 3/4 cup)
1/4 teaspoon salt
Freshly ground black pepper, to taste
1 1/2 cups frozen peas
3/4 cup grated Parmesan cheese

Preparation

Prep: 15 Minutes
Cook: 20 Minutes
Total: 35 Minutes

1. Heat oil in a large nonstick skillet over medium-high heat. Add carrot and onion, and cook 4–5 minutes until onion begins to brown. Add garlic and thyme; cook 1 minute or until fragrant.

2. Reduce heat to medium; stir in barley and white wine (if using) or 1/2 cup broth; cook 1 minute or until liquid is absorbed. Add zucchini, bell peppers, and 3/4 cup broth; cook 4–5 minutes, stirring occasionally, until liquid is absorbed. Add remaining 3/4 cup broth; cook until vegetables are tender and most of liquid has been absorbed. Add 1/4 teaspoon salt and freshly ground black pepper.

3. Stir in peas; remove from heat. Let stand 1–2 minutes or until peas are thawed but still bright green. Stir in Parmesan cheese just before serving.

Created date

March 2011

Nutritional Information

Calories 380
Fat 14 g
Satfat 4 g
Monofat 5 g
Polyfat 1 g
Protein 16 g
Carbohydrate 50 g
Fiber 9 g
Cholesterol 15 mg
Sodium 620 mg