Barley Risotto Primavera

barley-risotto-primavera Recipe
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

Yield:

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

Recipe Time

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

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

Ingredients

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

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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

The CarbLovers Diet

August 2010
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