Barley Risotto Primavera
Serves 6.
Hands-on time: 30 minutes.
Total time: 1 hour, 10 minutes.
You'll score high points when you make this bistro-style risotto at home for family and friends. |
Just like a traditional rice risotto, this recipe uses a short, stubby grain – in this case, pearled barley – to achieve risotto's signature creaminess. As you stir, the friction of the grains rubbing together releases their starch, which combines with the broth to make a deliciously rich-tasting sauce without the use of heavy, fatty ingredients.
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INGREDIENTS:
- 2 tbsp extra-virgin olive oil
- 1 medium onion, cut into 1/4-inch dice
- 1 1/2 cups pearled barley
- 6 cups low-sodium chicken or vegetable broth, divided
- 1/2 lb asparagus, trimmed and cut on the diagonal into 1/2-inch pieces
- 2 small carrots (about 6 oz), shredded
- 1/2 cup peas (thawed if frozen)
- 6 scallions, white and light green parts only, cut on the diagonal into 1/4-inch pieces
- 1/2 cup low-fat Parmesan cheese, grated
- 1/4 cup fresh flat-leaf parsley, coarsely chopped
- Coarse kosher salt and fresh ground black pepper, to taste
INSTRUCTIONS:
ONE: Heat oil over medium heat in a large saucepan or small stockpot. Add onion and cook, stirring occasionally, until very soft, about 6 to 8 minutes (adjust heat to avoid browning). Add barley, stirring until grains are evenly coated with oil. Add 3 cups broth and bring to a boil over high heat. Reduce to a simmer, cover and cook for 30 minutes.
TWO: After 25 minutes, in another saucepan, bring remaining 3 cups broth to boil over high heat. Reduce to very low.
THREE: Uncover barley and if there is any unabsorbed liquid stir constantly until almost all liquid has absorbed while adjusting heat to a steady simmer. Continue stirring almost constantly and adding boiled broth, about 1/2 cup at a time, for
5 minutes.
FOUR: When barley is about 3 minutes from being done, add asparagus. Continue cooking and adding broth, if needed, until barley is done and asparagus is tender.
FIVE: Remove risotto from heat and stir in carrots, peas, scallions, cheese and parsley. Add salt and pepper. Serve immediately.
Nutrients per 1 1/3-cup serving:
Calories: 280, Total Fat: 7 g, Sat. Fat: 1.5 g, Carbs: 48 g, Fiber: 11 g, Sugars: 5 g, Protein: 9 g, Sodium: 260 mg, Cholesterol: 5 mg
Recipe by Jill Silverman Hough
Click here for a printer-friendly version of this recipe.
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| July/August 2009 Issue |
cleaneatingmag.com
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• Seasonal Fare
Our four easy meals feature some of summer’s superstar fruits and vegetables.
• Get Body Wise
Find out what essential enzyme everybody should use to supercharge their days.
• Clean, Cool Cooking
Chef G. Garvin lets you in on his secrets to cooking on a budget and his favorite clean-eating tips. Plus, try his out-of-this-world Striped Bass.
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• Our Lamb is a Peach of a Dish!
Try our lively and entertaining-worthy dish with only 100 calories a serving!
• Order Smart
Enjoy your next Japanese dining excursion minus the extra loaded calories.
• Printable Shopping Lists
Check out our shopping lists from the July/August 2009 issue. You'll find two weeks of clean-eating shopping lists to print out, plus a grocery list that will buy you five dinners for a family of four for only $45!
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The CE editors' gadget-pick of the moment.
Drink to going green!
In an attempt to undo some of the damage that plastic water bottles will have on our planet, Amron Experimental created the Re-Juicer, a juicer that breathes new life into old water bottles by taking the bottoms and morphing them into citrus juicers. The malleable lightweight plastic allows you to bend the juicer for easy pouring and it’s also a cinch to clean.
$6.50, amronexperimental.com
For more editor’s picks, turn to page 88 of our July/August 2009 issue.
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Crêpes with Mixed Berries & Gingered Agave Syrup
Serves 6.
Hands-on time: 25 minutes.
Total time: 35 minutes.
Ooh la la! A French-inspired dessert with only 160 calories per serving. No wonder the French are
so thin!
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Just like a traditional rice risotto, this recipe uses a short, stubby grain – in this case, pearled barley – to achieve risotto's signature creaminess. As you stir, the friction of the grains rubbing together releases their starch, which combines with the broth to make a deliciously rich-tasting sauce without the use of heavy, fatty ingredients.
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INGREDIENTS:
- 1/2 tsp ginger, freshly grated
- 5 tbsp agave nectar, divided
- 2/3 cup skim milk
- 1/4 cup arrowroot
- 3 tbsp white whole-wheat flour
- 3 large egg whites
- 2 tbsp sunflower oil
- 1/2 tsp pure vanilla extract
- 1/4 tsp Kosher salt
- Olive oil cooking spray
- 1 1/2 cups mixed berries (blueberries, blackberries, raspberries or strawberries), hulled and quartered, if needed
INSTRUCTIONS:
ONE: To make gingered agave syrup: In a small saucepan, combine ginger and
4 tbsp agave over medium heat and bring to a boil. Remove from heat and set aside to steep for at least 10 minutes.
TWO: To make crêpes: Combine milk, arrowroot, flour, egg whites, oil, vanilla, salt and remaining 1 tbsp agave in a blender. Cover and blend until smooth.
THREE: Lightly mist a small nonstick skillet with cooking spray and heat over low heat. Add 2 tbsp crêpe batter, tilting skillet to spread in a thin, even layer. Cook on one side only until center is cooked through and edges are browned, about
1 minute. Loosen crêpe with tongs or a spatula and invert onto a parchment- or paper-towel-lined plate. Re-spray skillet, re-stir batter and repeat, layering finished crêpes between parchment or paper towels.
FOUR: To serve, fold crêpes in quarters, browned side-out, and arrange on plates. Top with fruit, drizzle with gingered agave and serve.
Nutrients per 2 crêpes, 1/4 cup berries and 2 tsp agave syrup:
Calories: 160, Total Fat: 5 g, Sat. Fat: 0.5 g, Carbs: 26 g, Fiber: 2 g, Sugars: 17 g, Protein: 4 g, Sodium: 120 mg, Cholesterol: 0 mg
Recipe by Jill Silverman Hough
Click here for a printer-friendly version of this recipe.
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Dear Clean Eating,
I love Clean Eating! I just read the May 2009 newsletter reader letter from Teresa, who said she meant to write for months to tell you how much she appreciates Clean Eating. I felt the same way! I love cooking magazines, but I rarely find a magazine with more than a few recipes that I feel are clean enough for my standards. Clean Eating is the first magazine I have ever found where I will make anything suggested! I have told so many people about it and I know if more people embraced this lifestyle it would change their lives!
- Carrie, via cleaneatingmag.com
EDITORS: We’re glad you’ve put many of our tips and recipes to good use, Carrie. Please feel free to send us any and all of your thoughts on Clean Eating. We read every letter, and we’re committed to taking your suggestions, criticisms and general comments to heart. It was our readers’ overwhelming response to our Grocery Bag recipe feature that brought it back and made it a regular part of our magazine. So, thank you!
As always, we want to hear from you! Send your recipes, praise, critiques, suggestions, tips and questions to webeditorial@cleaneatingmag.com.
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JULY/AUGUST 2009
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