Asparagus risotto: Do the light thing

Written by Aviva Schreier   

Who can resist a rich, creamy bowl of risotto? But even with healthy add-ins — chicken, seafood, vegetables — risotto is mainly rice, which means it still has many empty calories. Since it’s too delicious to give up, I developed a recipe using pearl barley. When you use this nutrient-dense substitute instead of Arborio rice, you get fewer calories and more fiber for a similar taste and texture.

For a seasonal twist, I add asparagus, which is at its peak during the spring, to the traditional peas, mushrooms, and onions. Loaded with vitamins A, C, and K as well as folate, potassium, and fiber, these green spears give you much more than flavor. Eat this side with fish or roasted chicken for a delicious warm weather meal.

Springtime Vegetable Risotto

Serves: 6

Total time: About 1 hour



Ingredients:

• 8 cups low-sodium chicken broth
• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 10 ounces white mushrooms, finely chopped
• 2 garlic cloves, minced
• 1 cup pearl barley
• 2/3 cup dry white wine
• ¾ cup frozen peas, thawed
• 2 cups asparagus, steamed or broiled, cut into 1-inch pieces (discard tough ends)
• ½ cup grated Parmesan cheese
• Salt and pepper to taste

Cooking instructions:

1. Bring the broth to a simmer in a heavy medium saucepan. Lower heat.
2. Add olive oil to a heavy saucepan. Sauté onion until tender, about 5 minutes.
3. Add the white mushrooms and garlic, sauté until the mushrooms are tender and juices evaporate, about 5 minutes.
4. Stir in the barley and let it toast for a few minutes.
5. Add the wine, cook until liquid is absorbed, stirring often, about 2 minutes.
6. Add one cup of hot broth; simmer over medium-low heat until the liquid is absorbed, stirring often, about 3 minutes.
7. Continue to cook until the barley is just tender and the mixture is creamy, adding more broth by cupfuls and stirring often, about 20 minutes.
8. Stir in the peas and asparagus and mix with the Parmesan cheese.
9. Season with salt and pepper to taste.

Nutritional content:
Per serving (1 cup): 277 calories, 6 g fat, 37 g carbohydrate, 8 g fiber, 15 g protein, 1048 mg sodium