BARLEY RISOTTO
Low in fat, but high in fiber, this delicious barley risotto puts a twist on the typical dish. With its nutty undertones, barley provides the perfect backdrop for lemon and parsley. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Side Dishes
Time 1h5m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a small saucepan, bring broth to a simmer; keep hot., In another small saucepan over medium-high heat, cook and stir the barley for 2-4 minutes or until lightly browned. Transfer to a small bowl. In the same saucepan, saute onion in oil for 2 minutes. Add garlic; saute 1 minute longer or until onion is tender. Stir in barley and wine. Cook and stir until all of the liquid is absorbed. , Add hot broth, 1/2 cup at a time, stirring constantly and allowing the liquid to absorb between additions. Cook just until barley is almost tender (cooking time is about 45 minutes). Add the parsley and lemon zest; cook and stir until heated through. Serve immediately.
Nutrition Facts : Calories 184 calories, Fat 2g fat (0 saturated fat), Cholesterol 4mg cholesterol, Sodium 742mg sodium, Carbohydrate 32g carbohydrate (2g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges
CHICKEN & PEARL BARLEY RISOTTO
Tender chicken and wholesome pearl barley with a light herby dressing make this a great low-calorie, low-fat weeknight dinner
Provided by Miriam Nice
Categories Dinner, Lunch, Main course, Supper
Time 45m
Number Of Ingredients 12
Steps:
- Heat a large saucepan over a medium-high heat and add the oil. Add the chicken and fry for 5 mins or until well-browned on all sides. Tip in the vegetables and cook for a further 5 mins until starting to soften. Add the garlic and pearl barley, then pour over 500ml water. Cover and leave to simmer for 25-30 mins, stirring occasionally.
- Meanwhile, put all the dressing ingredients in the small bowl of a food processor and blitz until very finely chopped. Transfer to a bowl and set aside until serving.
- When the pearl barley is soft, but still with a little bite, and most of the liquid has been absorbed, it's ready to serve. Season to taste and divide the risotto between two plates, adding spoonfuls of the dressing, to serve.
Nutrition Facts : Calories 463 calories, Fat 8 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 71 grams carbohydrates, Sugar 12 grams sugar, Fiber 6 grams fiber, Protein 23 grams protein, Sodium 0.3 milligram of sodium
CHORIZO & ROSEMARY PEARL BARLEY RISOTTO
Replace the usual rice with filling, storecupboard barley. Spicy Spanish sausage provides a rich flavour and vibrant colour
Provided by Katy Greenwood
Categories Main course
Time 55m
Number Of Ingredients 7
Steps:
- Heat a non-stick frying pan over a medium heat and fry the chorizo for 3-4 mins until it turns golden and releases its oil. Remove with a slotted spoon and set aside.
- Add the onion and garlic to the pan, and cook for 3-4 mins, until they begin to soften. Add the pearl barley and stir well to coat in the oil, before tipping in the chopped tomatoes and the chicken stock. Bring just to the boil, then turn down to a simmer and cook for 30 mins, stirring occasionally, until all the liquid has been absorbed and the pearl barley is tender. You may need to top up with a little extra water as you go.
- Season and stir in the rosemary and chorizo to serve.
Nutrition Facts : Calories 497 calories, Fat 15 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 68 grams carbohydrates, Sugar 6 grams sugar, Fiber 3 grams fiber, Protein 25 grams protein, Sodium 1.6 milligram of sodium
MUSHROOM & CHESTNUT PEARL BARLEY RISOTTO
Cook our comforting pearl barley 'risotto' to get the feeling of indulgence without overloading on calories. Ideal for chilly winter nights
Provided by Elena Silcock
Categories Dinner, Main course, Supper
Time 1h
Number Of Ingredients 12
Steps:
- Heat the oil in a large frying pan over a medium high heat, add the onion and fry until softened and golden, around 10 mins. Add the garlic, chestnuts, if using, and the thyme, fry for a minute, then tip in the mushrooms and fry until they begin to soften, around 3 mins.
- Stir in the pearl barley, making sure everything is well combined and cook for 2-3 mins. Tip in the wine and leave to bubble away until it's reduced by half. Add one-third of the stock, stir, then turn the heat down and let the pearl barley absorb the liquid. Continue adding the remaining stock, a bit at a time, adding more once each addition has been absorbed.
- Stir through the rocket, cook for 1 min, then divide between bowls.
Nutrition Facts : Calories 554 calories, Fat 13 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 85 grams carbohydrates, Sugar 10 grams sugar, Fiber 6 grams fiber, Protein 15 grams protein, Sodium 0.8 milligram of sodium
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