Healthy Recipes - Barley Risotto with Fennel

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Barley Risotto with Fennel

Jamieson, Patsy

This convenient alternative to traditional stovetop risotto uses healthy, fiber-rich whole grains—either barley or brown rice—seasoned with Parmesan cheese, lemon zest and oil-cured olives. The gentle, uniform heat of a slow cooker allows you to cook a creamy risotto without the usual frequent stirring.

Servings: 6 servings, generous 1 cup each
Total Time: 3-4 hours
Ease of Preparation: Easy
Health: Low Calorie, High Fiber, Low Sat Fat, Low Cholesterol, Low Sodium, Heart Healthy, Healthy Weight

Ingredients:

Barley Risotto with Fennel
2 teaspoons fennel seeds
1 large or 2 small fennel bulbs , cored and finely diced, plus 2 tablespoons chopped fronds
1 cup pearl barley or short-grain brown rice
1 small carrot , finely chopped
1 large shallot , finely chopped
2 cloves garlic , minced
4 cups reduced-sodium chicken broth or “no-chicken” broth
1-1 1/2 cups water , divided
1/3 cup dry white wine
2 cups frozen French-cut green beans
1/2 cup grated Parmesan cheese
1/3 cup pitted oil-cured black olives , coarsely chopped
1 tablespoon freshly grated lemon zest
Freshly ground pepper to taste

Steps:

1: Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to 3 1/2 hours on high or low.

2: Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.

Nutrition: (Per serving)

Calories - 242
Carbohydrates - 36
Fat - 6
Saturated Fat - 2
Monounsaturated Fat - 1
Protein - 10
Cholesterol - 9
Dietary Fiber - 8
Potassium - 330
Sodium - 474
Nutrition Bonus - Nutrition bonus: Vitamin A (35 daily value), Selenium (20 dv), Vitamin C (15 dv).

Prepare fennel, carrot, shallot and garlic. Combine broth, 1 cup water and wine. Refrigerate in separate covered containers for up to 1 day.

Related Links:

• Healthy Whole Grain Recipes and Cooking Tips
• Quinoa, Mango & Black Bean Salad

EatingWell

This news arrived on: 05/13/2008

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