Archive for February, 2012

Barley Risotto with Fennel

by on Feb.02, 2012, under Side Dish

Prep Time: 30 mins
Cook Time: 3 h 30 mins
Total Time: 4 h

2 teaspoon fennel seed
1 large fennel bulb(s), cored and finely diced, (or 2 small bulbs), plus 2 tablespoons chopped fronds
1 cup barley, pearl, or short-grain brown rice
1 small carrot, finely chopped
1 large shallot, finely chopped
2 clove garlic, minced
4 cups broth, reduced-sodium chicken, or “no chicken” broth
1 1/2 cups water, divided
1/3 cup wine, dry white
2 cups beans, green, French-cut, frozen
1/2 cup cheese, grated Parmesan
1/3 cup olives, black, oil cured, coarsely chopped
1 tablespoon lemon zest, freshly grated
pepper, black ground, to taste

1. 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 rice), carrot, shallot and garlic in the slow cooker.

2. Add broth, 1 cup water and 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, 2 1/2 to 3 1/2 hours on high or low.

3. 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 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.

Makes 6 servings
Nutritional Info (Per serving):
Calories: 242, Saturated Fat: 2g, Sodium: 474mg, Dietary Fiber: 8g, Total Fat: 6g, Carbs: 36g, Cholesterol: 9mg, Protein: 10g
Carb Choices: 2

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