8/13/2019 Barley Risotto With Fennel

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Barley Risotto with Fennel

http://www.eatingwell.com/recipes/barley_risotto_with_fennel.html

From EatingWell: January/February 2008

This convenient alternative to traditional stovetop risotto uses healthy, fiber-rich whole grainseither barley or brown

riceseasoned with Parmesan cheese, lemon zest and oil-cured olives. The gentle, uniform heat of a slow cooker allows youto cook a creamy risotto without the usual frequent stirring.

6 servings, generous 1 cup each |Active Time:30 minutes | Total Time:3-4 hours

Ingredients

2 teaspoons fennel seeds1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds1 cup pearl barley, or short-grain brown rice1 small carrot, finely chopped1 large shallot, finely chopped2 cloves garlic, minced4 cups reduced-sodium chicken broth, or no-chicken broth

1-1 1/2 cups water, divided1/3 cup dry white wine2 cups frozen French-cut green beans1/2 cup grated Parmesan cheese1/3 cup pitted oil-cured black olives, coarsely chopped1 tablespoon freshly grated lemon zestFreshly ground pepper, to taste

Preparation

Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combinethe fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker. Add broth, 1 cup water andwine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is

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8/13/2019 Barley Risotto With Fennel

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thick and creamy, 2 1/2 to 3 1/2 hours on high or low.Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir thegreen beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup waterand stir it into the risotto. Serve sprinkled with the chopped fennel fronds.

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Nutrition

Per serving :242 Calories; 6 g Fat; 2 g Sat; 1 g Mono; 9 mg Cholesterol; 36 g Carbohydrates; 10 g Protein; 8 g Fiber; 474 mgSodium; 330 mg Potassium

2 Carbohydrate Serving

Exchanges:1 1/2 starch, 1 vegetable, 1 fat

Tips & Notes

Make Ahead Tip: Prepare fennel, carrot, shallot and garlic. Combine broth, 1 cup water and wine. Refrigerate inseparate covered containers for up to 1 day.

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