Barley Risotto with Caramelized Leeks and Mushrooms
Cooking the leeks over moderately low heat results in buttery-soft texture and sweet flavor. As with any risotto, serve immediately for the creamiest texture.
2 tablespoons olive oil
3 cups chopped leek (about 3 large)
3 cups sliced cremini mushrooms (about 8 ounces)
1 cup uncooked pearl barley
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (14-ounce) cans fat-free, less-sodium chicken broth
2 tablespoons chopped fresh flat-leaf parsley
Heat the oil in a large saucepan over medium heat. Add leek; cook 20 minutes or until tender and golden, stirring occasionally. Add mushrooms; cook 5 minutes or until tender, stirring occasionally. Add barley, salt, and pepper; cook 1 minute, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover and cook 5 minutes or until liquid is absorbed. Stir in parsley.
Yield: 6 servings (serving size: about 2/3 cup)
CALORIES 208 (22% from fat); FAT 5g (satfat 0.7g, monofat 3.4g, polyfat 0.6g); PROTEIN 7.3g; CARBOHYDRATE 34.1g; FIBER 6.9g; CHOLESTEROL 0.0mg; IRON 2.2mg; SODIUM 661mg; CALCIUM 38mg;
Cooking Light, DECEMBER 2003
less oil can certainly be used
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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Barley Risotto with Caramelized Leeks and Mushrooms
