Barley risotto with asparagus
Nutrition Facts
Serving Size 3/4 cup
Calories 185
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 4 g | |
| Sodium | 248 mg | |
| Cholesterol | 10 mg | |
| Dietary fiber | 4 g | |
| Protein | 7 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This hearty barley risotto is best with seasonable vegetables. If asparagus isn't in season, swap in summer squash, butternut squash or peppers.
Ingredients
(Serves 8)- 1 teaspoon olive oil
- 1 cup finely diced onion
- 3 cups cooked barley
- 1 tablespoon minced garlic
- 2 cups low-sodium chicken stock
- 1 cup white wine
- 3 cups sliced crimini mushrooms
- 2 cups chopped asparagus
- 2 cups cherry tomatoes, halved
- 1 1/2 tablespoons chopped fresh thyme
- 1/2 cup finely grated Parmesan cheese
- 1/2 cup half-and-half
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
Directions
Heat a medium saute pan over medium-high heat. Add the oil and spread around pan. Add the onion and saute until soft. Add the cooked barley and garlic to the pan. Pour in 1/2 cup of the chicken stock, stirring continuously. Once all the liquid is absorbed, add in 1/2 cup of the white wine, stirring continuously until all the liquid is absorbed. Continue the same process, adding 1/2 cup of chicken stock followed by 1/2 cup of wine, until 1/2 cup of chicken stock remains. Add the mushrooms, asparagus, tomatoes and thyme. Cook until the vegetables have softened, then add the last 1/2 cup of chicken stock. Once all the liquid is absorbed, add the Parmesan cheese, half-and-half, salt and pepper. Reduce heat to low and stir to combine.