LEEK, TOMATO & BARLEY RISOTTO WITH PAN-COOKED COD
Using a can of barley makes this a great shortcut risotto, ready in just 30 minutes. It's delicious, healthy, low-calorie and counts as two of your 5-a-day
Provided by Sara Buenfeld
Categories Lunch
Time 30m
Number Of Ingredients 10
Steps:
- Heat 1 tsp oil in a non-stick pan and fry the leek and garlic for 5-10 mins, stirring frequently until softened, adding a splash of water to help it cook if you need to.
- Tip in the barley with its liquid, then stir in the bouillon, sage and thyme. Simmer, stirring frequently for 3-4 mins. Add the tomatoes and cook about 4-5 mins more until they soften and start to split, adding a drop more water if necessary. Stir in the parmesan.
- Meanwhile, heat the remaining oil in a non-stick pan and fry the cod, skin-side down, for 4-5 mins. Flip the fillets over to cook briefly on the other side. Spoon the risotto into two bowls. Serve the cod on top with a few thyme leaves, if you like.
Nutrition Facts : Calories 405 calories, Fat 14 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 7 grams sugar, Fiber 8 grams fiber, Protein 44 grams protein, Sodium 0.9 milligram of sodium
BARLEY, CHICKEN & MUSHROOM RISOTTO
Love risotto? Try this low-fat version, which swaps traditional risotto rice for pearl barley
Provided by Jennifer Joyce
Categories Dinner, Main course
Time 1h
Number Of Ingredients 13
Steps:
- In a large heavy saucepan, heat the butter and oil. Sauté the shallots and garlic with some seasoning for 5 mins, then stir in the chicken and cook for 2 mins.
- Add the barley and cook for 1 min. Pour in the wine and stir until it is absorbed. Add the mushrooms and thyme, then pour over ¾ of the stock. Cook for 40 mins on a low simmer until the barley is tender, stirring occasionally and topping up with remaining stock if it looks dry. Remove from the heat and stir in the grated Parmesan. Serve immediately, with chives and Parmesan shavings scattered over, if you like.
Nutrition Facts : Calories 564 calories, Fat 12 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 61 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 42 grams protein, Sodium 1.1 milligram of sodium
LEEK AND BARLEY RISOTTO
A very hearty and nutritious vegetarian side dish or main meal, this can be partially made the night before. I found this in Delicious & Dependable Slow Cooker Recipes. Photo: smallwalletbigappetite.com
Provided by Ellen Bales @Starwriter
Categories Vegetables
Number Of Ingredients 8
Steps:
- Clean the leeks. Fill sink full of lukewarm water. Split leeks in half lengthwise and submerge in water, swishing them around to remove all traces of dirt. Transfer to a colander and rinse under cold water.
- In a skillet, heat oil over medium heat. Add leeks and cook, stirring, until softened. Add salt, peppercorns and barley and cook, stirring, for 1 minute.
- Add tomatoes and stock and bring to a boil. Transfer to slow cooker. Cover and cook on LOW for 8 hours or on HIGH for 4 hours. Stir in Parmesan, if using, and serve piping hot.
LEEK RISOTTO
Make leeks the star of the show in this risotto. Don't forget too the importance of butter and good-quality hard cheese for making a great risotto
Provided by Samuel Goldsmith
Categories Dinner
Time 1h35m
Number Of Ingredients 9
Steps:
- Heat 1 tbsp of the oil in a large, lidded frying pan or heavy-based saucepan set over a medium heat. Tip in the 80g leeks and fry for 5-8 mins until golden, to create a straw-like appearance. Remove from the pan, leaving the oil behind, and set aside. (You could skip this step and simply slice all the leeks to add in step 2, but the strips make a nice garnish to top the risotto.)
- Drizzle the remaining oil into the pan over a low-medium heat and add 25g of the butter, stirring until the butter has melted. Tip in the celery, carrots and sliced leek. Stir well, then reduce the heat to low and put the lid on. Fry for 15-20 mins, stirring occasionally until the celery, carrots and leeks have softened. Add the rice and stir to coat in the buttery veg, then turn the heat up to medium and cook for 2 mins until the rice turns translucent. Pour in the white wine, stir and cook for a few minutes until the alcohol has evaporated. Season well.
- Add in a ladleful of the hot stock and stir until it has been completely absorbed. Pour in another ladleful, stir again while the rice absorbs it, and repeat until all the stock has been used up and the rice is al dente - this should take about 20 mins. If you run out of stock, you can either make up a little more or use boiling water from the kettle. Remove from the heat and mix in the cheese and remaining butter. Ladle into bowls or onto plates, grate over some extra parmesan, and scatter over the fried leek strips. Serve straightaway.
Nutrition Facts : Calories 417 calories, Fat 18 grams fat, SaturatedFat 9 grams saturated fat, Carbohydrate 48 grams carbohydrates, Sugar 6 grams sugar, Fiber 5 grams fiber, Protein 9 grams protein, Sodium 1 milligram of sodium
BAKED BARLEY RISOTTO WITH MUSHROOMS AND CARROTS
Wholesome and nutty, barley is a superb alternative to arborio rice in this risotto, since it's naturally plump and chewy when cooked. The grated Parmesan and butter stirred in at the end release the barley's starches, creating a silky, creamy texture. Make sure to use pearl barley, not hulled, since it cooks much faster and is more tender. As for the mushrooms, white button, cremini and earthy shiitakes are a tasty, accessible mix, though any combination of oyster, king trumpet and maitake would raise the bar. Still, the best thing about this risotto, which is a satisfying vegetarian weeknight dinner (or side to any large roast or fish) is that it's baked, taking away the pressure of constant stirring at the stove.
Provided by Kay Chun
Categories dinner, grains and rice, vegetables, main course, side dish
Time 45m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Heat oven to 425 degrees. In a large Dutch oven or heavy pot, heat 2 tablespoons oil over medium. Add onion and garlic, and cook, stirring occasionally, until softened, about 3 minutes. Add mushrooms and remaining 1 tablespoon oil, and season with salt and pepper. Cook, stirring occasionally, until mushrooms start to soften, about 3 minutes.
- Stir in barley, carrot and 4 1/2 cups water, and bring to a boil over high heat. Cover, transfer to the oven and bake until barley is tender and chewy and almost all of the liquid is absorbed, about 30 minutes.
- Stir in Parmesan and the butter until slightly thickened and creamy. Season with salt and pepper.
- Divide among shallow bowls. Sprinkle with chives and more Parmesan, to taste.
Nutrition Facts : @context http, Calories 505, UnsaturatedFat 12 grams, Carbohydrate 65 grams, Fat 22 grams, Fiber 16 grams, Protein 17 grams, SaturatedFat 8 grams, Sodium 632 milligrams, Sugar 6 grams, TransFat 0 grams
BARLEY & BROCCOLI RISOTTO WITH LEMON & BASIL
Barley and broccoli are packed with vitamins to lower cholesterol and regulate your appetite. This vegan, low-calorie supper will keep you fuller for longer
Provided by Good Food team
Categories Lunch, Main course, Supper
Time 45m
Number Of Ingredients 8
Steps:
- Pour a litre of cold water over the barley, cover and leave to soak overnight.
- The next day, drain the barley, reserve the liquid and use it to make 500ml vegetable bouillon. Heat half the oil in a non-stick pan, add the leek and cook briefly to soften. Tip half into a bowl, then add the barley and bouillon to the pan, cover and simmer for 20 mins.
- Meanwhile, add the garlic, basil, remaining oil, the lemon juice and 3 tbsp water to the leeks in the bowl, and blitz to a paste with a stick blender
- When the barley has cooked for 20 mins, add the broccoli to the pan and cook for 5-10 mins more until both are tender. Stir in the basil purée, heat very briefly (to retain the fragrance), then spoon into bowls to serve.
Nutrition Facts : Calories 378 calories, Fat 14 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 49 grams carbohydrates, Sugar 5 grams sugar, Fiber 7 grams fiber, Protein 11 grams protein, Sodium 0.1 milligram of sodium
SMOKED HADDOCK, LEEK & BARLEY 'RISOTTO'
Swap rice for barley to make this 'risotto' with leek and smoked haddock. It's not as creamy, but it's much healthier and full of flavour
Provided by Diana Henry
Categories Dinner, Main course, Supper
Time 1h15m
Number Of Ingredients 10
Steps:
- Bring the stock to a simmer in a deep frying pan and lay the fish in it. Cover and poach for about 4 mins, or until the fish begins to flake. Remove from the heat, then strain the cooking liquor into a jug, reserving it for later. Leave the fish in the pan, covered.
- Melt the butter in a large saucepan over a low heat and add the leeks. Season, then add about 2 tbsp of water, cover the pan and cook the leeks for about 10 mins until softened. Stir in the barley, turning it over in the juices for 1 min, then increase the heat a little and add the vermouth. Let this bubble away to almost nothing, then add half the reserved fish stock.
- Cook the barley in the stock, over a medium heat, while stirring from time to time, for about 15 mins. (The stirring helps the barley become creamier.) Add the rest of the stock and cook for another 20 mins, stirring from time to time, adding more boiling water if the mixture is getting too dry. It might take a little longer to cook the barley - the grains should be soft but with a little bite in the centre.
- Remove the skin from the fish - if there is any - and break the flesh into big flakes. Add this to the risotto along with the spinach and parsley, stirring carefully as you don't want to break up the pieces. Taste for seasoning. Stir in the cream, if using, and check again for seasoning. Serve with the cheddar grated on top, if you like.
Nutrition Facts : Calories 446 calories, Fat 9 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 53 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 31 grams protein, Sodium 2.4 milligram of sodium
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