Barley Risotto with Fennel
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Pearl barley is a nice alternative to arborio rice in this rich and creamy risotto. Serve with a sprinkling of Parmesan cheese alongside saut? shrimp for a simple yet elegant dinner.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 321 |
| pro | 6 g |
| total fat | 8 g |
| sat. fat | 1 g |
| carb | 58 g |
| fibre | 6 g |
| chol | 0 mg |
| 1 | - |
| sodium | 013 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 24% |
| vit A | 4% |
| vit C | 20% |
| folate | 20% |
Suggested Recipes
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1-1/4 cups (300 mL) pearl barley
2 tbsp (25 mL) extra-virgin olive oil
1 small onion, diced
1 small fennel bulb, diced
1 clove garlic, minced
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) dried thyme
1/3 cup (75 mL) dry white wine
2-1/2 cups (625 mL) sodium-reduced chicken stock
1/4 cup (50 mL) chopped fresh parsley
Preparation:
In saucepan, toast barley over medium heat, stirring often, until light golden and fragrant, about 5 minutes. Transfer to bowl.
In same saucepan, heat oil over medium heat; fry onion, fennel, garlic, salt and thyme until softened, about 6 minutes.
Stir in wine; cook, stirring, until almost no liquid remains, about 2 minutes. Stir in barley; cook, stirring, for 1 minute.
Add stock and 2 cups (500 mL) water; bring to boil. Cover, reduce heat and simmer, stirring occasionally, for about 30 minutes or until barley is tender and no liquid remains. Remove from heat; stir in parsley. Let stand, covered, for 5 minutes.
In same saucepan, heat oil over medium heat; fry onion, fennel, garlic, salt and thyme until softened, about 6 minutes.
Stir in wine; cook, stirring, until almost no liquid remains, about 2 minutes. Stir in barley; cook, stirring, for 1 minute.
Add stock and 2 cups (500 mL) water; bring to boil. Cover, reduce heat and simmer, stirring occasionally, for about 30 minutes or until barley is tender and no liquid remains. Remove from heat; stir in parsley. Let stand, covered, for 5 minutes.
Tags:
Source
Canadian Living Magazine: November 2007
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