Pot barley takes a bit longer to cook than the arborio rice commonly used in risottos, but it doesn't require constant stirring and is packed with fibre. Chervil is a mild aromatic herb with a subtle anise flavour; use parsley if you can't find any.
- Portion size 4 servings
- Credits : Canadian Living Magazine: September 2013
Ingredients
Sweet Corn Barley Risotto:
Method
Sweet Corn Barley Risotto: In saucepan, bring vegetable broth and 2-1/2 cups water to simmer; keep warm. Meanwhile, in large skillet, heat oil over medium-high heat; cook onion and garlic until onion is softened, about 3 minutes. Add barley; cook, stirring to coat, for 1 minute. Reduce heat to medium; stir in corn and green onions. Add hot broth mixture; cook, stirring occasionally, until creamy and barley is tender but still slightly firm in centre, about 45 minutes. Stir in Parmesan cheese, chervil, sour cream, lemon juice, pepper and salt.Meanwhile, using bottom of heavy skillet, crush fennel seeds. Arrange fish on greased rimmed baking sheet. Brush with oil; sprinkle with fennel seeds, salt and pepper. Broil, 6 inches (15 cm) from heat, until fish flakes easily when tested, about 7 minutes. Serve with risotto and lemon wedges to squeeze over top.
Nutritional facts per serving: about
- Fibre 10 g
- Sodium 888 mg
- Sugars 5 g
- Protein 32 g
- Calories 499.0
- Total fat 20 g
- Potassium 758 mg
- Cholesterol 68 mg
- Saturated fat 6 g
- Total carbohydrate 51 g
%RDI
- Iron 21.0
- Folate 28.0
- Calcium 20.0
- Vitamin A 18.0
- Vitamin C 15.0
