Barley risotto with asparagus

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