* Exported from MasterCook *
SC Barley Risotto with Butternut Squash
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Veggie
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cans reduced-sodium chik'n broth -- (14.5-ounce)
1 1/3 cups water
1 1/2 pounds butternut squash -- (1 squash) peeled, seeded, and chopped (4 cups)
1 1/2 cups regular pearl barley
1 medium leek -- halved and thinly sliced (1/3 cup)
1/2 teaspoon dried thyme -- crushed
1/4 teaspoon black pepper
1/4 cup finely shredded Parmigiano-Reggiano cheese -- or Parmesan cheese
1/4 cup snipped fresh parsley
2 teaspoons olive oil
4 tablespoons finely shredded Parmigiano Reggiano cheese -- or Parmesan cheese (optional)
In a 3 1/2- or 4-quart slow cooker stir together the broth, water,
butternut squash, barley, leek, thyme, and pepper. Cover and cook on
low-heat setting for 4 to 5 hours or on high-heat setting for 2 to 21/2
hours.
Before serving, stir in 1/4 cup cheese, the parsley, and olive oil. If
desired, sprinkle with the 4 tablespoons additional cheese.
MAKES 12 servings (2/3 cup each)
PREP: 25 minutes
Slow Cook: 4 to 5 hours (low) or 2 to 21/2 hours (high)
PER SERVING: 133 cal., 2 g total fat (0 g sat. fat). 1 mg chol., 208 mg
sodium, 27 g carb.
(5 g fiber, 2 g sugars), 4 g pro. Exchanges: 2 starch.
Cook Well: The leek, a mild-tasting cousin of onions and garlic, looks
like an overgrown green onion. Leeks add a mellow, oniony appeal to
recipes.
Choose leeks that are 1 1/2 inches or smaller in diameter—they'll be more
tender than larger leeks. To clean and cut leeks:
•Using a chef's knife, cut and discard a thin slice from the root end of
the leek. Cut off and discard the dark green leaves from the top of the
stalk. Remove and discard any wilted outer leaves.
•Cut the remaining leek lengthwise, from top to bottom.
•Hold each leek half under the faucet with the root ends up. Rinse under
cool running water, separating and lifting the leaves with your fingers to
remove all the sand and grit.
•Thinly slice the leeks crosswise or as directed in your recipe.
Cuisine:
"Italian"
Source:
"Diabetic Slow Cooker: 151 cozy comforting recipes by Diabetic Living"
S(Formatted by Chupa Babi):
"Oct 2013"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 136 Calories; 2g Fat (13.2%
calories from fat); 4g Protein; 26g Carbohydrate; 5g Dietary Fiber; 3mg
Cholesterol; 67mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0
Vegetable; 0 Fat.
NOTES : Cooker: 3 1/2 to 4 quart
Time: LOW for 5 to 5 hours, or HIGH for 2 to 2 1/2 hours
Nutr. Assoc. : 0 0 0 26027 0 0 0 1034 20067 0 0
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