Barley Risotto with Fennel

Author: Canadian Living

Pearl barley is a nice alternative to arborio rice in this rich and creamy risotto. Serve with a sprinkling of Parmesan cheese alongside saute shrimp for a simple yet elegant dinner.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2007

Ingredients

  • 1 1/4 cup pearl barley
  • 2 tablespoons extra-virgin olive oil
  • 1 small onion diced
  • 1 fennel bulb diced
  • 1 clove garlic minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried thyme
  • 1/3 cup dry white wine
  • 2 1/2 cups sodium-reduced chicken stock
  • 1/4 cup chopped fresh parsley

Method

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.

Nutritional facts Per serving: about

  • Sodium 013 mg
  • Protein 6 g
  • Calories 321.0
  • Total fat 8 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 58 g

%RDI

  • Iron 24.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 4.0
  • Vitamin C 20.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Barley Risotto with Fennel

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