Baked Barley Mushroom Risotto
by Maggie Davis, MS, RD, LDN, FADA, CDE
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
- 3 Tbsp olive oil
- 1-8 oz package of sliced button or baby bella mushrooms
- 1 cup pearl barley
- 2-16 oz cans light chicken or beef broth
- Salt and pepper to taste
- 3 Tbsp chopped fresh parsley
- 1 Tbsp grated parmesan cheese
- Set the oven to 350 degrees F.
- Sauté the chopped onion in the olive oil over medium heat 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.
- Heat the broth to the boiling point in the microwave on a saucepan.
- Season with salt and pepper if desired at this point, then pour the mixture into a 2 quart casserole.
- Pour the hot broth over the ingredients so that it covers them and comes up another half inch over them. Top off with water if necessary.
- Place the cover on and bake for 20-30 minutes or until the barley is tender. Check after 15 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
