Wild Mushroom & Barley Risotto

From EatingWell: May/June 2007 — Subscribe Now!

In this pungent mushroom risotto, we substitute fiber-rich barley for the more traditional arborio rice. Any combination of mushrooms will work; if you use shiitakes, remove the stems from the caps before using.

6 servings, 1 1/4 cups each

Active Time: 1 hour

Total Time: 1 hour

Nutrition Profile

Ingredients

6 cups vegetable, mushroom or reduced-sodium chicken broth
1 1/2 cups water
2 tablespoons extra-virgin olive oil
1 small onion, minced
2 cloves garlic, minced
3 cups mixed wild mushrooms, coarsely chopped
1 1/2 cups pearl barley, rinsed
1/2 cup red wine
6 cups baby arugula
1/3 cup freshly grated Parmesan cheese
1 tablespoon butter
2 teaspoons balsamic vinegar
Freshly ground pepper, to taste

Preparation

Bring broth and water to a simmer in a large saucepan. Adjust heat to maintain a steady simmer.
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic and cook, stirring, until the onion is translucent, about 2 minutes. Add mushrooms and cook, stirring, until they begin to release their juices, 2 to 3 minutes. Add barley and cook, stirring, for 1 minute. Add wine and simmer, stirring, until most of the liquid has evaporated, about 1 minute more. Reduce heat to medium.
Add 1/2 cup hot broth to the barley and cook, stirring, until most of the liquid has been absorbed. Continue adding 1/2 cup hot broth at a time and stirring until the liquid has been absorbed after each addition, adjusting the heat to maintain a gentle simmer, until the barley is tender and creamy but still somewhat firm, 35 to 45 minutes. (You might not use all the broth.)
Stir in arugula and cook, stirring, until it is wilted, about 1 minute. Remove from the heat. Stir in cheese, butter and vinegar. Season with pepper.

Nutrition

Per serving: 321 calories; 9 g fat (3 g sat, 4 g mono); 9 mg cholesterol; 48 g carbohydrates; 9 g protein; 10 g fiber; 543 mg sodium; 373 mg potassium.

Nutrition Bonus: Selenium (32% daily value), Vitamin A (30% dv), Magnesium (14% dv), excellent source of beta-glucan.

3 Carbohydrate Serving

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