Barley Risotto with Fennel - 36g Carbs, 8g Fiber

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 :