Follower Sunday: Thank you readership

By Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

Featuring:  Guest Chef

Maggie Davis, MS, RD, LDN, FADA, CDE

with Original Recipe Baked Barley Mushroom Risotto today, which is reprinted with permission from Maggie Davis.

© Baked Barley Mushroom Risotto

  Barley is an excellent source of water-soluble fiber which is also found in oatmeal. This twist on traditional risotto is a simple side dish that is inexpensive, delicious and good for your heart. I like to cook this in a heavy 2 quart casserole that has a tight fitting lid so that the moisture stays in the pan while cooking. Spray the casserole with non-stick spray so that you can easily spoon the risotto after it’s cooked.

1 large onion, chopped fine in the food processor

2 Tbsp chopped garlic (1/2 head of garlic)

3 Tbsp olive oil

1-8 oz package of sliced crimini or baby bella mushrooms

1 cup pearl barley

2-16 oz cans light beef broth

Salt and pepper to taste

½ cup chopped fresh parsley

2 Tbsp grated parmesan cheese

• Set the oven to 350 degrees F.

• Sauté the chopped onion in the olive oil over medium heat in a heavy skillet for about 3 to 5 min.

• Add the mushrooms and cook for another 3 to 5 minutes, stirring occasionally.
• Add the barley and continue cooking for another 2 minutes.
• Season with salt and pepper if desired at this point, then pour the mixture into a 2 quart casserole.
• Add the broth and bring to the boiling point
• Place the cover on and bake for 30 minutes or until the barley is tender. Check after 20 minutes to see if you need to add more liquid for the barley to cook thoroughly. Taste the barley to make sure it’s cooked thoroughly.
• Garnish with parsley and parmesan.

Makes 9 (1/2 cup) servings

Each serving provides 130 cal, 4 gm protein, 6 gm Fat, 18 gm Carbs, 4 gm Fiber, 230 mg Sodium

Each serving provides 1 Veg, 1 Whole Grain and 1 Fat serving