Best 6 Barley Risotto South Beach Diet Phase Recipes
**Barley Risotto: A South Beach Diet Phase 1 Delight**
Embark on a culinary journey with our delectable barley risotto, a South Beach Diet Phase 1-approved dish that tantalizes your taste buds while supporting your weight loss goals. This hearty and flavorful risotto is crafted with wholesome ingredients, including protein-rich barley, nutrient-packed vegetables, and a touch of tantalizing spices. Discover a symphony of textures and flavors in every bite, as the creamy barley harmonizes perfectly with the tender vegetables and aromatic herbs. Whether you're a seasoned risotto enthusiast or a novice cook seeking a satisfying and diet-friendly meal, this barley risotto is sure to become a staple in your South Beach Diet repertoire.
BARLEY RISOTTO WITH SPINACH AND PARMESAN
A Satisfying Barley Dish from the South Beach Diet's "Daily Dish" (Phase 2). This warm and wonderful one-pot dish is a perfect addition to any meal, will help fill you up and boost your fiber intake. It can also be made in advance to accommodate a busy schedule.
Provided by WendyMaq
Categories Low Cholesterol
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
- Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.
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
VEGETABLE BARLEY RISOTTO
Provided by Robert Irvine : Food Network
Categories side-dish
Time 35m
Yield 6 servings
Number Of Ingredients 10
Steps:
- Bring chicken broth to a simmer. In a separate large saucepan on an adjacent burner, heat the oil and add barley. Lightly saute: you actually are toasting the barley. Add vegetables to the barley and saute them until translucent. Add bay leaf and garlic. Begin slowly adding broth, 1 ladle-full at a time, to the barley/vegetable pan, stirring occasionally: this will bring out the starch in the barley. As the mixture absorbs the broth, ladle more into the pot. When all of the broth has been ladled into the barley pot, slowly simmer until barley is soft and creamy. Add butter as the last step for more flavor and creaminess to risotto.
Nutrition Facts : Calories 413 calorie, Fat 14 grams, SaturatedFat 5 grams, Cholesterol 20 milligrams, Sodium 950 milligrams, Carbohydrate 64 grams, Fiber 13 grams, Protein 10 grams, Sugar 3 grams
BARLEY RISOTTO
Low in fat, but high in fiber, this delicious barley risotto puts a twist on the typical dish. With its nutty undertones, barley provides the perfect backdrop for lemon and parsley. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Side Dishes
Time 1h5m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a small saucepan, bring broth to a simmer; keep hot., In another small saucepan over medium-high heat, cook and stir the barley for 2-4 minutes or until lightly browned. Transfer to a small bowl. In the same saucepan, saute onion in oil for 2 minutes. Add garlic; saute 1 minute longer or until onion is tender. Stir in barley and wine. Cook and stir until all of the liquid is absorbed. , Add hot broth, 1/2 cup at a time, stirring constantly and allowing the liquid to absorb between additions. Cook just until barley is almost tender (cooking time is about 45 minutes). Add the parsley and lemon zest; cook and stir until heated through. Serve immediately.
Nutrition Facts : Calories 184 calories, Fat 2g fat (0 saturated fat), Cholesterol 4mg cholesterol, Sodium 742mg sodium, Carbohydrate 32g carbohydrate (2g sugars, Fiber 6g fiber), Protein 5g protein. Diabetic Exchanges
SPEEDY BUTTERNUT SQUASH BARLEY 'RISOTTO'
Swap rice for barley to make this easy squash 'risotto' with spinach and sage. It's healthy and low in calories and fat - perfect for a quick supper
Provided by Anna Glover
Categories Dinner, Supper
Time 30m
Number Of Ingredients 10
Steps:
- Heat the oil in a deep frying pan over a medium heat, and fry the shallot with a pinch of salt for 5 mins until soft. Add the squash, garlic, sage and mace, and fry, stirring continually, for another 6-8 mins until the squash is starting to soften and the garlic is fragrant.
- Tip in the spinach and barley with some seasoning and the stock. Bring to a simmer and cook for 4-5 mins until the spinach has wilted. Add a splash more stock or water, if you like. When the 'risotto' is thick and creamy, taste to see if it needs a little more mace or nutmeg and seasoning. Stir in most of the parmesan, then top with the remaining parmesan and grind over some black pepper to serve.
Nutrition Facts : Calories 336 calories, Fat 10 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 40 grams carbohydrates, Sugar 9 grams sugar, Fiber 10 grams fiber, Protein 16 grams protein, Sodium 0.9 milligram of sodium
BARLEY RISOTTO WITH CORN AND BASIL
Risotto is typically made with Arborio rice, but pearl barley is a good substitute; it produces a dish that is similar in texture but with a nuttier taste and more fiber.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Pasta and Grains
Time 1h
Number Of Ingredients 9
Steps:
- In a medium saucepan, bring broth and 4 cups water just to a simmer.
- Meanwhile, heat oil in a large saucepan over medium heat. Add onion, 2 teaspoons salt, and 1/4 teaspoon pepper; cook, stirring occasionally, until onion is softened, 4 to 5 minutes. Add barley; cook, stirring constantly, 1 minute. Then add wine; cook, stirring, until evaporated, about 1 minute.
- Add 2 cups hot broth mixture; simmer, stirring occasionally, until almost absorbed, 10 to 12 minutes. Continue adding broth mixture in this manner until barley is tender and mixture is creamy, 40 to 50 minutes (you may not have to use all the broth). Add corn; cook just to heat through, 4 to 5 minutes.
- Stir in basil and Parmesan; season with salt and pepper. Serve immediately, with extra cheese.
Nutrition Facts : Calories 402 g, Fat 11 g, Fiber 10 g, Protein 15 g
Tips:
- Use low-sodium broth: To keep the dish in line with the South Beach Diet, opt for low-sodium broth or prepare your broth at home using fresh ingredients.
- Choose lean protein: For a healthier and leaner protein option, consider using skinless, boneless chicken breast or tofu instead of shrimp or sausage.
- Add vegetables: To increase the nutritional value and fiber content of the risotto, incorporate a variety of vegetables such as bell peppers, mushrooms, or spinach.
- Use whole grains: When selecting barley, choose whole grain barley instead of refined barley to reap the benefits of its higher fiber and nutrient content.
- Control portion sizes: To maintain a balanced meal, be mindful of your portion sizes and avoid overindulging in the risotto.
Conclusion:
Barley risotto is a versatile and flavorful dish that can be enjoyed as part of the South Beach Diet. With its combination of lean protein, whole grains, and vegetables, this risotto provides a satisfying and nutritious meal. By following the tips outlined above, you can create a delicious and diet-friendly version of this classic Italian dish. Experiment with different ingredients and cooking techniques to find your perfect barley risotto recipe. Remember to prioritize balanced portion sizes and incorporate plenty of vegetables to make this dish a wholesome and satisfying addition to your South Beach Diet meal plan.
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