Barley "Risotto"

Barley "Risotto"

Pearl barley makes a very good risotto — and with almost no stirring at all.

2 servings
Preparation 5 min
Cooking 30 min

Standing 5 min

180 calories per serving 


Ingredients

1/2 shallots, finely chopped   20 g
1 tsp olive oil   5 mL
1/2 cup pearl barley   90 g
1 cup chicken broth, low-sodium   250 mL
1/3 cup water   85 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Heat the oil in a saucepan over medium heat. Add the shallot, sprinkle with salt, then sauté until the shallot begins to soften, about 3 min.
  2. Add the barley, then cook 3 min with constant stirring. Pour in the broth and water. Bring to a boil, then reduce the heat to 'low' and cover. Cook until the barley is al dente, about 30 min.
  3. Remove the saucepan from the heat, stir once, cover and let stand 5 min. Adjust the seasoning and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (140g)

Amount

% DV*

* DV = Daily Value

Calories

180

Fat

2 g

3 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

5 mg

0 %

Carbohydrate

38 g

13 %

Fibre

3 g

14 %

Sugars

0 g

Protein

3 g

Vitamin A

2 %

Vitamin C

2 %

Calcium

2 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Cholesterol, Sugar, Trans Fat
Low :
Fat, Saturated Fat, Sodium
Source of :
Copper, Fibre, Folacin, Iron, Magnesium, Phosphorus, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of :
Manganese, Niacin, Selenium
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Rice/Grain | Side dishes | Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium

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