Mushroom & Barley Risotto
Replace the usual rice with filling, healthy barley. This mushroom risotto has a wonderfully rich flavor and it's healthier too!
Servings 4 servings
Calories 460
Ingredients
- low fat cooking spray
- 1 medium onion chopped
- 3 cloves garlic chopped
- 1½ cups pearl barley
- ½ cup white wine
- 1 lb mixed mushrooms of your choice chopped, sliced or broken up
- 4½ cups chicken or vegetable stock
- 4 tbsp grated Parmesan cheese optional
- a good handful of fresh parsley chopped
- salt and pepper to taste.
Instructions
- Coat a large heavy saucepan with cooking spray and heat on medium high. Add the onion and sauté with some seasoning for 5 mins or until the onion is translucent (if the pan starts to look too dry, you can add a bit more cooking spray).
- Add the garlic and cook another minute.
- Add the mushrooms and saute until the liquid is released and evaporates.
- Raise the heat to high, add the barley, coat with the mushroom mixture and cook for another minute.
- Pour in the wine and stir until it is absorbed and the alcohol has cooked down. Stir 4 cups of the stock and parsley. Cover, lower the heat to low and cook for 40 mins on a slow simmer until the barley is tender (stirring occasionally and adding remaining stock if it looks dry). Remove from the heat and stir in the grated Parmesan cheese (if using).
- Taste and season with salt and pepper to taste.
- Serve immediately.
Notes
- Add some leftover cooked chicken to the risotto to make it even heartier!
- Why not add some chopped bacon for a more meaty risotto?
- Try using a variety of mushrooms, include some dried porcini or an exotic shiitaki or enoki, it’s fun to experiment.
Nutrition
Calories: 460 | Carbohydrates: 79g | Protein: 19g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 12mg | Sodium: 482mg | Potassium: 908mg | Fiber: 15g | Sugar: 9g | Vitamin A: 60IU | Vitamin C: 3.3mg | Calcium: 98mg | Iron: 3mg