Wheat And Barely Risotto Recipe – What Is Risotto?


By: Gale Gand

Mediteranean Diet RecipesWheat And Barely Risotto Recipe – What Is Risotto?  HMC is here to help you get the recommended 19-38 grams of fiber per day. This meal is rich in fiber and antioxidants so you can always be ready for whatever life throws at you.

Prep Time: 15 minutes

Cook Time: 60 to 90 minutes

1 cup wheat berries
1/2 cup pearl barley
2 tablespoons olive oil
2 cups mushrooms, sliced
2 shallots, minced
2 large garlic cloves, minced
1/2 cup Parmesan cheese, freshly grated
1 tablespoon parsley, chopped
1 tablespoon chives, chopped
1 tomato, chopped
Salt and freshly ground black pepper to taste

Directions: Add 3 cups of salted water to two separate pots and bring to a boil.  Add wheat berries to one saucepan and barley to the other.  Cook until tender, approximately 50 to 60 minutes.
In a small frying pan, heat 1 tablespoon of the oil over medium-high heat. Add the mushroom, shallots and garlic; sauté until softened and fragrant, about 3 minutes.
Stir in the cooked wheat berries, barley, mushroom mixture, cheese and 1 tablespoon oil; mix to combine. Fold in herbs and tomato. Add salt and pepper to taste and serve immediately.

Yields: 4 to 6 servings
Serving size: 1 cup
Nutrition analysis: One serving provides approximately: 74 calories, 8 g protein, 26 g carbohydrates, 5 g fiber, 8 g fat (2 g saturated fat), 7 mg cholesterol, 23 µg folate, 1 mg iron, 130 mg sodium
•    Risotto is a traditional Italian dish often made with Arborio, a small grain rice grown in Italy.
•    Barley is a whole grain that is rich in fiber and antioxidants.

Read more from Chef Gale Gand.
This recipe can be found in “Food for Thought from Parents to Children,” an educational cookbook that parents can use with their children to teach them about healthy eating through cooking.  The Wheat Foods Council partnered with celebrity chef and mother of three, Chef Gale Gand, and parents across America to develop this book that benefits Spoons Across America, a non-profit organization.  The cookbook is available for $3.50 at wheatfoods.


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