Barley Risotto with Roasted Butternut Squash & Kale Recipe

Looking for an easy Barley Risotto with Roasted Butternut Squash & Kale recipe? Learn how to make Barley Risotto with Roasted Butternut Squash & Kale using healthy ingredients.


Submitted by maha-kisa

Makes 10 servings



from CE http://www.cleaneatingmag.com/Recipes/Recipe/Barley-Risotto-with-Roasted-Butternut-Squash-Kale.aspx Fiber-rich hulled barley gives our risotto a satisfying chewy texture, the perfect base to show off winter?s primed butternut squash and kale!

Recipe Ingredients for Barley Risotto with Roasted Butternut Squash & Kale

1/4 tsp Olive oil (cooking spray)
550 about 4 1/2 cups butternut squash
1 tsp olive oil, divided
1/2 tsp sea salt, divided
1 Fresh ground black pepper, to taste
80 g (about 1/3 cup) onion, finely chopped
3 cloves garlic, chopped
200 g ( .75 cup) hulled barley, rinsed
230 g (4 1/2 to 5 cups) kale, stemmed and chopped
90 g (10 pc) sun-dried tomato halves, packed in olive oil, patted dry and chopped
40 g ( 1 1/2 tbsp) pine nuts
300 g (1/2 cup) low-fat ricotta cheese
1 tbsp chopped fresh herbs (such as mint, basil, rosemary, thyme or sage)

Recipe Directions for Barley Risotto with Roasted Butternut Squash & Kale

  1. Preheat oven to 425?F. Line a rimmed baking sheet with aluminum foil and coat with cooking spray. Spread squash on baking sheet, spray with cooking sprayl, and season with 1/4 tsp salt and pepper. Toss well to combine, then spread in a single layer. Roast until lightly browned and fork tender, flipping pieces once or twice during cooking, 35 to 40 minutes; set aside.

  2. Pour 4 cups water into a small saucepan over medium heat. Cover until hot and steaming, but do not boil. Reduce heat to low to keep warm. In a large heavy saucepan or Dutch oven, heat remaining 1 tsp oil over medium-low heat. Add onion and cook until soft, about 5 minutes. Add garlic and barley and cook for 3 minutes, stirring frequently. Add 2 ladlefuls of water (about 1 cup) to barley mixture and simmer over same heat, stirring occasionally, until nearly all water is absorbed. Continue adding water, 1 ladleful at a time, and simmering until nearly absorbed. After 25 minutes, add kale. Cover pot for 3 to 4 minutes or until kale is wilted. Remove lid and continue adding water in same manner until barley is cooked through yet firm to the bite, 40 to 45 minutes (you may have some water left over). Season with remaining 1/4 tsp salt and pepper. Stir in tomatoes and roasted squash; remove from heat.

  3. Meanwhile, heat a dry skillet (not nonstick) over medium-low heat. Add nuts and cook, shaking skillet often, until golden brown, about 4 minutes. In a small bowl, combine ricotta and herbs. To serve, divide risotto mixture evenly among 4 bowls. Top each portion with quarter of ricotta mixture evenly among 4 bowls. Top each portion with quarter of ricotta mixture and quarter of nuts.

Categories

Main Dish

Nutrition Facts
Serving Size 150.9g
Amount Per Serving
Calories
204
Calories from Fat
68
% Daily Value*
Total Fat
7.5g
12%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
170mg
7%
Potassium
619mg
18%
Total Carbohydrates
28.8g
10%
Dietary Fiber
5.8g
23%
Sugars
2.0g
Protein
8.3g
Vitamin A 193% Vitamin C 82%
Calcium 16% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in manganese
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
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