Barley and Asparagus Risotto - 30g Carbs, 6g Fiber, 2g Sugar
From: Recipes for the Heart, 2013 by the American Heart Association
Serves: 6
Serving Size: 2/3 cup
1 Tbsp olive oil
1/3 cup finely chopped shallot
1 medium garlic clove, minced
1 cup uncooked medium pearl barley
1/4 cup dry white wine (regular or nonalcoholic)
2 1/2 cups fat-free, low-sodium chicken broth AND 1/4 cup fat-free, low-sodium chicken broth (if needed), divided use
2 cups trimmed and cut asparagus (1-inch pieces)
1/8 tsp pepper
1/8 tsp dried marjoram, crumbled
2 Tbsp shredded or grated Parmesan cheese
In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the shallot for 2 minutes, or until slightly softened, stirring frequently.
Stir in the garlic. Cook for 1 minute, stirring frequently.
Stir in the barley. Cook for 3 minutes, or until lightly toasted, stirring frequently.
Pour in the wine. Cook for 1 minute, or until the wine has evaporated, stirring constantly.
Pour in 2 1/2 cups broth. Bring to a boil, still over medium heat. Reduce the heat and simmer, covered, for 20 minutes, or until the barley is just tender, stirring occasionally.
Stir in the asparagus, pepper, marjoram, and remaining 1/4 cup broth if needed. Increase the heat to high and bring to a simmer. Reduce the heat and simmer, covered, for 5 minutes, or until the barley and asparagus are tender and the liquid has evaporated. Just before serving, sprinkle with the Parmesan.
Cook's Tip - -
When fresh asparagus isn't in season or simply for variety, replace it with almost any other vegetable.
Serves: 6
Serving Size: 2/3 cup
Nutrition per Serving:
172 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 2g Monounsaturated Fat, 1mg Cholesterol,
61mg Sodium, 30g Carbs, 6g Fiber, 2g Sugars, 6g Protein
Dietary Exchanges: 2 starch, 1/2 fat
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