Barley Risotto With Spinach and Parmesan - 26g Carbs, 7g Fiber
From: The South Beach Diet (Phase 2)
A Satisfying Barley Dish
You already know that whole-grain foods like brown rice and whole-wheat
bread and pasta are essential to a healthy diet, but if you're eating
the same ones time and again you could fall into a food rut. Why not
try barley to change things up? This fiber-rich dish is the perfect
addition to a comforting dinner and can be made in advance to accommodate
a busy schedule.
This warm and wonderful dish will help fill you up and boost your
fiber
intake.
Servings: 4
2 tsp extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 Tbsp chopped fresh thyme OR 1/2 tsp dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 (10oz pkg) frozen spinach, thawed
1/4 cup grated Parmesan cheese
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add
onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat.
Season with salt and pepper. Add 1 cup of the broth; bring to a simmer.
Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally.
Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes,
until warmed through and barley is tender yet chewy. Serve hot, garnished
with cheese.
Servings: 4
Nutrition per Serving:
180 Calories, 4g Fat, 1g Sat, 11g Protein, 26g Carbs, 7g Fiber, 661mg Sodium
