Recipe:

Barley Risotto

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3 to 4 as a main course, 6 as a side dish

Ingredients

1 tablespoon extra virgin olive oil
4 ounces diced Virginia ham
1 small onion, diced
1 1/2 cups pearled barley
4 to 5 cups chicken broth
1/3 cup finely grated Parmesan cheese
Fine sea salt and freshly ground black pepper, to taste
Chopped fresh chives

Method

In a large saucepan, heat oil over medium heat. Add ham and onion and cook, stirring frequently, until onion softens, about 4 minutes. Stir in barley and cook 1 more minute. Add 1 cup of the broth and simmer, stirring frequently, until most of the liquid has evaporated, 7 to 8 minutes. Continue cooking and adding more broth a cup at a time until barley grains are tender with just a little bite at the center, about 45 minutes.

Remove risotto from heat and stir in Parmesan. Taste and add salt, if the risotto needs it, and lots of black pepper. Serve garnished with chives.

Nutrition

As a main course: Per serving (about 16oz/444g-wt.): 450 calories (110 from fat), 12g total fat, 3.5g saturated fat, 30mg cholesterol, 770mg sodium, 72g total carbohydrate (14g dietary fiber, 4g sugar), 17g protein As a side dish: Per serving (about 9oz/259g-wt.): 270 calories (60 from fat), 7g total fat, 2g saturated fat, 15mg cholesterol, 450mg sodium, 42g total carbohydrate (8g dietary fiber, 2g sugar), 10g protein

Tags: High Fiber, Low Fat, Sugar Conscious

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