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Barley and Roasted Tomato Risotto

Tip by Mayo Clinic staff

Dietitian:

as a hearty side dish or a light main course.

Based on this plant, omit the Parmesan cheese.

Number of copies

8 copies

    High Fiber

  1. Healthy Carbohydrates

Raw

  1. 10 large plum (Roma) tomatoes, about 2 pounds total, peeled and cut into 4 wedges each

2 tablespoons extra virgin olive oil 1/2 tsp salt, divided

  • 1/2 tsp freshly ground black pepper, divided
  • 4 cups low-sodium vegetable stock or broth
  • 3 cups water

  • 2 shallots, chopped
  • 1/4 cup dry white wine, optional
  • 2 cups pearl barley
  • 3 tablespoons chopped fresh basil, plus Serve whole leaves as garnish
  • 3 tablespoons chopped fresh flat leaf (Italian) parsley
  • 1 1/2 tablespoons chopped fresh thyme
  • 1/2 cup grated Parmesan cheese, plus extra ungrated parmesan for decorative curls
  • Direction

    Heat the oven to 450 degrees Fahrenheit.

    Place tomatoes on a nonstick baking sheet. Drizzle with 1 tablespoon olive oil, sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Stir gently to combine. Roast until tomatoes are tender and beginning to brown, 25 to 30 minutes. Set aside 16 tomato wedges for garnish.

    In a saucepan, combine vegetable stock and water and bring to a boil over high heat. Reduce heat to low and maintain simmer.

    In a large heavy saucepan, heat remaining 1 tablespoon olive oil over medium heat. Add chopped shallots and sauté until soft and translucent, 2 to 3 minutes. Add the white wine, if using, and cook for 2 to 3 minutes, until most of the liquid has evaporated. Add barley, stir and cook for 1 minute. Add 1/2 cup stock mixture and cook until liquid is completely absorbed, stirring occasionally. Continue stirring the stock mixture in 1/2 cup increments, cooking each time until the liquid is absorbed, then adding more until the barley is tender, 45 to 50 minutes total. Remove from heat and add tomatoes, chopped basil, parsley, thyme, and grated cheese. Add remaining 1/4 teaspoon salt and 1/4 teaspoon pepper and stir to combine.

    Divide risotto between individually heated shallow bowls. Garnish with reserved roasted tomato wedges and whole basil leaves. Using a vegetable peeler, cut a crumble or two of Parmesan for the top of each serving.

    Nutrition Analysis per Serving

    Serving Size: Approx. 1 1/4 cups

    Total Carbohydrates 45 gDietary fiber 9 g sodium 288 mg

      saturated fat

    2 g

      trans fat 0 gTotal fat 7 g

      • cholesterol 5 mg
        • protein 11 g

            Single Unsaturated Fat 3 g

              Calories 287Added sugar 0 g

            • Total sugar
            • 1 g

    DIABETES MEAL PLANNING OPTIONS

        Fat 1

      Non-starchy vegetables 3 Starch 2

      This recipe is one of 150 recipes collected in the “New Mayo Clinic Cookbook” published by Mayo Clinic Health Information and Oxmoor House and won a James Beard Award .

      • July 26, 2022

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