Summer Vegetable Barley Risotto

Ingredients:

• 1 cup onion, chopped
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. minced garlic
• 3/4 cups pearl barley
• 1/2 cup white wine (optional)
• 5 cups hot vegetable or chicken broth
• 1 bay leaf
• 1 1/2 cups diced tomatoes 
• 2 cups green vegetables of your choice
• 1/4 cup grated Parmesan cheese
• 1 tsp. grated lemon zest
• salt
• freshly ground black pepper

Makes 4 Servings

1. In a large skillet, sauté the onions in the olive oil until golden. Add garlic and cook until aromatic. Add barley and stir to coat. Add wine and reduce until dry.
2. Add about 1 cup of hot stock and the bay leaf to barley, just enough to come to the top of the grain. Cook over medium heat until liquid is absorbed, stirring occasionally. (This should take about 5 minutes. If the liquid absorbs too quickly, reduce the heat.) Repeat with 4 more cups of hot stock, adding 1 cup at a time and cooking until all the liquid is absorbed before adding more, stirring occasionally. This should take about 35 minutes.
3. Stir in the vegetables; cook until the barley is slightly creamy and just tender. This should take about 15 minutes. Increase heat slightly if the mixture is too wet. Just before serving, remove the bay leaf; stir in the greens and allow to wilt. Stir in the cheese and zest. Adjust seasoning with salt, pepper and lemon juice.

WW POINTS VALUE: 8 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. Risotto is a delicious comfort food when it is done right. This is another version of the barley risotto and it's quite tasty. I used the combination of asparagus and tomatoes and it was very tasty, succulent and juicy. You can enjoy your risotto in the summer with the right vegetables. 

Butternut Squash & Kale Barley Risotto

Ingredients:

• 1 cup onion, chopped
• 1 tbsp. extra-virgin olive oil
• 1 tbsp. minced garlic
• 3/4 cups pearl barley
• 1/2 cup white wine (optional)
• 5 cups hot vegetable or chicken broth
• 1 bay leaf
• 1 cup roasted butternut squash
• 2 cups chopped spinach, kale, or Swiss chard, cut into 1/2-inch pieces
• 1/4 cup grated Parmesan cheese
• 1 tsp. grated lemon zest
• salt
• freshly ground black pepper
• fresh lemon juice

Makes 4 Servings

1. In a large skillet, sauté the onions in the olive oil until golden. Add garlic and cook until aromatic. Add barley and stir to coat. Add wine and reduce until dry.
2. Add about 1 cup of hot stock and the bay leaf to barley, just enough to come to the top of the grain. Cook over medium heat until liquid is absorbed, stirring occasionally. (This should take about 5 minutes. If the liquid absorbs too quickly, reduce the heat.) Repeat with 4 more cups of hot stock, adding 1 cup at a time and cooking until all the liquid is absorbed before adding more, stirring occasionally. This should take about 35 minutes.
3. Stir in the vegetables; cook until the barley is slightly creamy and just tender. This should take about 15 minutes. Increase heat slightly if the mixture is too wet. Just before serving, remove the bay leaf; stir in the greens and allow to wilt. Stir in the cheese and zest. Adjust seasoning with salt, pepper and lemon juice.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the New Sonoma Diet Cookbook. I think risotto is the ULTIMATE Italian comfort food because it's so creamy, filling and delicious. This particular risotto recipe used barley in place of the traditional Arborio rice but it's still hearty and it still uses the traditional Italian risotto technique. If you don't have barley on hand, you can still use Arborio rice and the dish will still be delicious. There are many varieties of barley risotto in this cookbook and the combination of butternut squash and kale is heavenly delicious and perfect for fall. Don't forget: Make sure the liquid is hot and add it gradually because adding hot broth keeps the temperature of the risotto hot so the grains retain their texture while cooking so the risotto is creamy.

Organic Mushroom Risotto

Ingredients:

• 12 oz. organic or wild mushrooms
• 4 1/2-5 cups reduced-sodium chicken broth
• 1/2 cup chopped onion
• 6 garlic cloves, minced
• 2 tbsp. extra-virgin olive oil
• 1 (11 oz.) box quick-cooking barley (2 cups)
• 1 cup dry white wine
• 1 oz. freshly grated Parmesan cheese
• freshly ground black pepper
• fresh chervil

Makes 8 side dish servings

1. Remove stems from mushrooms and set aside. Slice mushrooms caps. In a medium saucepan, combine the mushroom stems and chicken stock. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Strain stock, discarding mushrooms stems. Return stock to saucepan and keep warm over low heat.
2. In a 4-quart Dutch oven cook onion and garlic in the hot olive oil until tender, stirring occasionally. Add the uncooked barley; cook and stir for 2 minutes. Add wine; cook and stir until most of the liquid is absorbed. Add 1 cup of the hot stock. Cook, uncovered, until most of the stock is absorbed, stirring frequently. Continue adding stock, 1 cup at a time, cooking after each addition until stock is nearly absorbed, stirring frequently. When barley is nearly tender, quit adding stock and stop cooking. (Total cooking time should be 12-15 minutes after wine is added.) Add mushroom caps. Cook and stir for 3-5 minutes or until mushrooms are tender.
3. Stir in the cheese. Season to taste with pepper. If desired, garnish with chevril.

 

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the Sonoma Diet Cookbook. If you love Italian food or comfort food, this dish is for you. I had mushroom risotto when I was in Italy and it was delicious. I wanted to enjoy this dish again and I came across this recipe. This dish was delicious. This dish was Sonoma visits the Amalfi Coast. It was creamy, flavorful and delicious. Carnivores and vegetarians will eat this dish up it's that good.

Coconut Shrimp Curry

Ingredients:

• 1 cup quick-cooking barley or brown rice
• 1 (14 oz.) can unsweetened lite coconut milk
• 1 tbsp. Thai red curry paste
• 1 large red bell pepper, slivered
• 1 small onion, thinly sliced
• 4 tsp. reduced-sodium soy sauce
• 1 1 /4 lbs. peeled & deveined large shrimp
• 2 tbsp. fresh lime juice
• 2 tbsp. slivered fresh basil
• lime wedges for serving

Makes 4 Servings

1. In a medium saucepan, cook the barley or rice according to package directions. Drain away liquid left in the pan. Cover and keep warm.
2. Meanwhile, in a medium saucepan, combine 1 cup of the coconut milk and the curry paste. Bring to a simmer over medium heat. Add the bell peppers and onion and cook, stirring often, for 5 minutes to soften the vegetables.
3. Stir in the soy sauce and remaining coconut milk. Bring to a simmer and cook for 1 minute to blend flavors.
4. Add the shrimp and cook, stirring often, until the shrimp turn pink and are just opaque in the center, about 5 minutes. Remove from the heat and stir in the lime juice.
5. Divide the barley or rice among 4 plates, top with the curry, and sprinkle with the basil. Serve with lime wedges for squeezing.

WW POINTS VALUE: 10 pts. with barley, 9 pts. without barley

 

Note: This recipe appears in the South Beach Diet Super Quick Cookbook. This quick and easy Asian dish is tastier than takeout and both cheaper and better for you. This dish has a unique flavor to it with the coconut milk, red curry paste, soy sauce and lime juice. Don't worry if the dish looks like a hot mess but it's flavorful, spicy and delicious. Don't forget to use unsweetened lite coconut milk because the thick sweetened coconut milk is used to make pina coladas. If you're on Phase 1, serve the cooked shrimp over sautéed zucchini, bok choy or spinach.