From: Eating Well Magazine January/February 2008
NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Cholesterol | Low
Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight
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
Serving Size: generous 1 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 3-4 hours
EASE OF PREPARATION: Easy
2 tsp fennel seeds
1 large or 2 small fennel bulbs, cored and finely diced PLUS
2 Tbsp 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 Tbsp freshly grated lemon zest
Freshly ground pepper to taste
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.
Servings: 6
Serving Size: generous 1 cup each
Nutrition per Serving:
242 Calories, 6 Fat, 2g Sat, 1g Mono, 9mg Cholesterol, 10g Protein,
36g Carbs, 8g Fiber, 474mg Sodium, 330mg Potassium
Nutrition bonus:
Vitamin A (35% daily value), Selenium (20% dv), Vitamin C (15% dv).
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 1 fat
MAKE AHEAD TIP:
Prepare fennel, carrot, shallot and garlic. Combine broth, 1 cup water
and wine. Refrigerate in separate covered containers for up to 1 day.
Related Posts :
lowcarbs- Gingered Lemon Broccoli Salad - 8g Carbs, 2g Fiber, 4g Sugar
- Fish Tacos with Lime-Cilantro Crema - 40.1g Carbs, 5.5g Fiber
- Garlic and Herb Portabella Mushrooms - 4g Carbs, 1g Fiber
- Brown Rice and Lentil Salad – 25g Carbs, 6g Fiber
- Arab Tahini Onion Sauce - Tagen - 12g Carbs, 3g Fiber
- Arab Garlic Paste - Toum bi Zeit - 3g Carbs, Trace Fiber
- Arab Parsley Sauce - Bakudonseeya - 9g Carbs, 3g Fiber
- Slow Cooker Armenian Apricot Soup - 2 pts, 46g Carbs, 15g Fiber
- Baked Honey-Lime Drumsticks - 3g Carbs, 0g Fiber
- Salmon Salad – 2.3g Carbs, 1g Fiber
- Cauliflower Cocktail - 20g Carbs, 6g Fiber
- Country Chicken Stew -17g Carb, 3g Fiber, 6g Sugar
- Louisiana Chicken and Vegetables - 20g Carbs, 3g Fiber, 5g Sugar
- Spicy Avocado Soup - 24g Carbs, 13g Fiber
- Healthy Chicken Parmesan - 11g or 14g Carbs, 0g or 1g Fiber
- Roasted Broccoli with Lemon - 4g Carbs, 2g Fiber
- Spicy Icy Tomato Soup Recipe
- Steamed Mussels With White Wine - 6g Carbs, 0g Fiber
- Salsa-Roasted Salmon - 4g Carbs, 1g Fiber
- Grilled Sesame Salmon - 12g Carbs, 3g Fiber
- Tangy Meatloaf - 9g Carbs, 3g Fiber
- Eggs Florentine - 38g Carbs, 10g Fiber
- Chai Masala - 7.1g Carbs, 0g Fiber, 6g Sugar: Spiced tea that can be served hot or cold with the same delicious flavor.
- Low Carb Deep-Dish Pizza Quiche - 4g Carbs, 0.5g Fiber
- Spinach Parmesan - 15g Carbs, 5g Fiber, 6g Sugar
Chicken- Cauliflower Potato Soup - 16g Carbs, 2g Fiber
- Chicken Wings With Red Chile Barbecue Sauce - 9g Carbs, Trace Fiber
- Baked Honey-Lime Drumsticks - 3g Carbs, 0g Fiber
- Country Chicken Stew -17g Carb, 3g Fiber, 6g Sugar
- Louisiana Chicken and Vegetables - 20g Carbs, 3g Fiber, 5g Sugar
- Spicy Avocado Soup - 24g Carbs, 13g Fiber
- Healthy Chicken Parmesan - 11g or 14g Carbs, 0g or 1g Fiber
- Chicken XimXim with Ground Peanuts - 12g Carbs, 3g Fiber
- Turkey Divan - 6g Carbs, 1g Fiber
- Bow Tie Pasta with Chicken and Broccoli - 30g Carbs, 4g Fiber
- Chicken Tenders in Canadian Cream Cheese Sauce - 16g Carbs, 1g Fiber
- Pumpkin Seed Crusted Chicken - 5g Carbs, 1g Fiber, 1g Sugar
- Chicken and Mushroom Marsala - 7g Carbs, 1g Fiber, 1g Sugar
- Chicken Scallops al Limone - 6g Carbs, 0g Fiber, 0g Sugar
- Pesto "Fried" Chicken - 4g Carbs, 0g Fiber, 0g Sugar
- Chicken-"Fried" Steak with Spiced Gravy - 23g Carbs, 1g Fiber
- Sauteed Chicken Breasts with Salsa Verde - 2g Carbs, 0g Fiber
- Spaghetti Squash Chicken Parmesan - 48.7g Carbs, 7g Fiber, 10.2g Sugar
- Brazilian Chicken - 17.8g Carbs, 3.3g Fiber, 7.4g Sugar
- Chicken Tortilla Soup with Avocado - 23.7g Carbs, 4.7g Fiber, 1.4g Sugar
- Chicken With Peaches And Red Wine - 3.2g Carbs, 1.9g Fiber, 6.8g Sugar
- Chicken Breasts with Mushrooms and Tarragon - 7g Carbs
- Jamaican Jerk Chicken Kabobs - 6g Carbs
- Chicken Soup with Lime and Cilantro - 2g Carbs, 0g Fiber, 1g Sugar
1 comments:
Amazing yummy recipe. Fennel seeds are very common, it is commonly found in kitchen. It adds flavours to dishes. It has many health benefits like, it act as mouth freshener, women who face irregularities in their periods felt effective cure by fennel seeds, it provides relief to strained eyes, gives soft and conditioned locks, healthy skin etc.
Post a Comment