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Barley Risotto with Fennel

:  January/February 2008

Your rating: None Average: 3.2 (79 votes)

This convenient alternative to traditional stovetop risotto uses healthy, fiber-rich whole grains—either barley or brown rice—seasoned with Parmesan cheese, lemon zest and oil-cured olives. The gentle, uniform heat of a slow cooker allows you to cook a creamy risotto without the usual frequent stirring.


READER'S COMMENT:
"I have cooked this twice. I have learned that it takes at least 6 hours in a slow cooker (on high or low). The second time I eliminated the cup of water and also withheld one cup of broth. I added it in as needed. I skipped the fennel...
Barley Risotto with Fennel Recipe

Makes: 6 servings, generous 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

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

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Preparation

  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. 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.
  2. 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.

Tips & Notes

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

Nutrition

Per serving: 242 calories; 6 g fat ( 2 g sat , 1 g mono ); 9 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 10 g protein; 8 g fiber; 474 mg sodium; 330 mg potassium.

Nutrition Bonus: Vitamin A (35% daily value), Selenium (20% dv), Vitamin C (15% dv).

Carbohydrate Servings: 2

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


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Recipe Categories

Health & Diet Considerations
Low saturated fat
Heart healthy
Healthy weight
High fiber
Diabetes appropriate
Low calorie
Low cholesterol
Main Ingredient
Vegetarian, other
Preparation/ Technique
Slow cooker/Crockpot
Meal/Course
Dinner

Season
Fall
Winter
Holiday
New Year's Eve
Style/Theme
Budget
Entertaining, casual
Make ahead instructions
Vegetarian
Type of Dish
Main dish, vegetarian
Side dish, grain
Ethnic/Regional
American
Ease of Preparation
Moderate
Total Time
More than 1 hour
Servings
6
Publication
January/February 2008
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