Barley risotto with asparagus

Dietician's Tip

This hearty risotto is best with seasonable vegetables. Try summer squash, butternut squash, carrots or peppers. If you don't have wine, you can use more broth or water.

Ingredients

  • 1 teaspoon olive oil
  • 1 cup finely diced onion
  • 3 cups cooked barley
  • 1 tablespoon minced garlic
  • 2 cups low-sodium chicken stock
  • 1 cup white wine
  • 3 cups sliced crimini mushrooms
  • 2 cups chopped asparagus
  • 2 cups cherry tomatoes, halved
  • 1 1/2 tablespoons chopped fresh thyme
  • 1/2 cup finely grated Parmesan cheese
  • 1/2 cup half-and-half
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper

Directions

Heat a medium saute pan over medium-high heat. Add the oil and spread around pan. Add the onion and saute until soft. Add the cooked barley and garlic to the pan. Pour in 1/2 cup of the chicken stock, stirring continuously. Once all the liquid is absorbed, add in 1/2 cup of the white wine, stirring continuously until all the liquid is absorbed. Continue the same process, adding 1/2 cup of chicken stock followed by 1/2 cup of wine, until 1/2 cup of chicken stock remains. Add the mushrooms, asparagus, tomatoes and thyme. Cook until the vegetables have softened, then add the last 1/2 cup of chicken stock. Once all the liquid is absorbed, add the Parmesan cheese, half-and-half, salt and pepper. Reduce heat to low and stir to combine.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 185
Total carbohydrate: 26 g
Cholesterol: 10 mg
Dietary fiber: 4 g
Monounsaturated fat: 1 g
Protein: 7 g
Saturated fat: 2 g
Serving size: 3/4 cup
Sodium: 248 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1/2
Grains and grain products: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1/2
Meat and meat substitutes: 1/2
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1/2
Vegetables: 1 1/2

Last Updated May 7, 2024


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