- 1 1/2 tablespoons canola oil
- 1 large shallot, chopped
- 3/4 cup pearled barley
- 1 3/4 cup vegetable stock or no salt added chicken broth
- 1/4 cup dry white wine
- 1 bunch asparagus, trimmed of tough ends and cut into 1-inch pieces
- 1 red bell pepper
- 1/4 cup freshly grated Parmesan cheese
- Salt and freshly ground black pepper to taste
Heat canola oil in pressure cooker. Add shallot and barley and cook, stirring constantly, about 3 minutes. Add stock and wine, secure lid on cooker and bring to high pressure. Cook for 15–20 minutes at high pressure. While barley is cooking, steam asparagus until tender-crisp. Cut bell pepper into thin, short strips. When barley cooking time is up, remove pressure cooker from stove and quick-release pressure. If risotto is a little soupy, cook uncovered for a few more minutes until liquid is reduced. Fold in asparagus, bell pepper, and Parmesan cheese. Add salt and pepper to taste.
Yield: 4 servings.
Serving size: 1 cup.
Nutrition Facts Per Serving:
Calories: 240 calories, Carbohydrates: 35 g, Protein: 10 g, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 6 mg, Sodium: 417 mg, Fiber: 7 g
Exchanges per serving: 2 starch, 1 vegetable, 1 fat. Carbohydrate choices: 2.
This recipe was developed by Rita Carey, a dietitian and diabetes educator at Yavapai Regional Medical Center in Prescott, Arizona. It is taken from the article “Prepare Whole Foods Fast! Using a Pressure Cooker.”