main dish•lunch•main course•dinner
Barley Risotto with Asparagus and Parmigiano
For Metabolic Syndrome
Dash
290 kcal
8 gfat
41 gcarbs
13 gprotein
Ingredients
- 3-4 cups chicken stock
- 1 tbsp olive oil
- 1/2 a small onion (minced)
- 3/4 cup pearled barley
- 1/4 cup brandy (or do 1/2 cup white wine)
- 1/4 cup grated parmigiano reggiano (to taste)
- 1/2 lb asparagus spears (pre-boiled for 2 minutes)
- chopped parsley or basil (for garnish)
- salt and pepper
Preparation
- 1
Step 1
Pour the chicken stock into a saucepan and bring to a boil. Reduce to a simmer and place a lid on the pot to keep it warm. - 2
Step 2
Heat up another pot over medium heat, then add the olive oil. Add the onion to the pot and cook for 5 minutes, until slightly softened. Add the barley and toast for 2 minutes, stirring frequently. Toasting will prevent the barley shell from breaking later on. Add the brandy, and cook for another minute until the brandy is absorbed. - 3
Step 3
Add the hot stock a little bit at a time, adding just enough to cover the surface of the barley. Stir the barley frequently. Once the liquid is absorbed, add stock again, and repeat this process for the next 25 minutes or so, until the barley is al dente. Remove from the heat and stir in the parmesan, asparagus, and herbs. Enjoy! Bon appetit!