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Barley Risotto with Fennel

 
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For cooking this risotto, we use slow cooker, so even no stir, the risotto is cooked wonderfully, and you can choose barly or brown rice, add more fibre.

Yield

6

servings

Prep

20

min

Cook

hrs

Ready

4

hrs

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

2 teaspoons fennel seeds
1 each fennel bulb
large, or 2 small ones, cored and finely diced, plus 2 tablespoons chopped fronds
*
1 cup pearl barley
or brown rice
1 each carrots
small, finely chopped
1 each shallots
large, finely chopped
*
3 cloves garlic
minced
4 cups chicken broth, low salt
or vegetable broth
1 ½ cups water
divided
cup white wine
dry
*
2 cups green beans
frozen, French-cut
½ cup Parmesan cheese
cup black olives
pitted oil-cured, coarsely chopped
*
1 tablespoon lemon zest
freshly grated
1 x black pepper
freshly ground to taste
*

Directions

Coat a 4-quart or larger slow cooker with cooking spray.

Crush fennel seeds with the bottom of a saucepan.

Combine the fennel seeds, diced fennel, barley (or brown rice), carrot, shallot and garlic in the slow cooker.

Add chicken broth, 1 cup water and dry white wine, and stir to combine.

Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2½ to 2½ hours on high or low.

Shortly before serving, cook green beans according to package instructions and drain.

Turn off the slow cooker.

Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto.

If it seems dry, heat the remaining ½ cup water and stir it into the risotto.

Serve sprinkled with the chopped fennel fronds.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 314g (11.1 oz)
Amount per Serving
Calories 20317% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 7mg 2%
Sodium 191mg 8%
Total Carbohydrate 11g 11%
Dietary Fiber 7g 29%
Sugars g
Protein 22g
Vitamin A 40% Vitamin C 16%
Calcium 14% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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