Vegetable Barley Risotto
A delicious side dish to pair with your favorite steak or roast! This "risotto" features zucchini, shallots and tomatoes in a tender barley mixture.
-
25
min -
4
SERVINGS -
180
Cal -
6 g
Protein
Ingredients:
- 3/4 cup quick-cooking barley
- 1 cup coarsely chopped zucchini
- 1/4 cup minced shallots
- 2 teaspoons olive oil
- 1 teaspoon minced garlic
- 1 can (14 to 14-1/2 ounces) reduced-sodium beef broth
- 3/4 cup chopped tomatoes
- 1/4 teaspoon pepper
Cooking:
-
Heat large stockpot over medium heat until hot. Add barley and cook, stirring until lightly toasted, about 5 minutes. Add zucchini, shallots, oil and garlic; cook about 3 minutes until zucchini is crisp tender.
-
Stir in 3/4 cup of broth. Bring to a simmer. Cook 5 minutes until liquid is almost absorbed. Add remaining broth; return to simmer and continue cooking 7 to 9 minutes or until barley is tender. Stir in tomatoes and pepper.
Nutrition:
180 CALORIES
0 % *
0.4g SAT FAT
0 % DV **
5.7g PROTEIN
0 % DV
1.3 mg IRON
0 % DV
1 mg ZINC
0 % DV
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 180 Calories; 26.1 Calories from fat; 2.9g Total Fat (0.4 g Saturated Fat; 0 g Trans Fat; 0.5 g Polyunsaturated Fat; 1.7 g Monounsaturated Fat;) 0 mg Cholesterol; 190 mg Sodium; 34 g Total Carbohydrate; 7 g Dietary Fiber; 5.7 g Protein; 1.3 mg Iron; 304 mg Potassium; 3.3 mg NE Niacin; 0.2 mg Vitamin B6; 0 mcg Vitamin B12; 1 mg Zinc; 14.4 mcg Selenium; 20.7 mg Choline.
This recipe is an excellent source of Dietary Fiber, Niacin, and Selenium; and a good source of Protein, and Vitamin B6.
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