Pearl Barley Risotto

Barley contains beta-glucan, which has been shown to have a lower glycemic index, improve your sugar control, and significantly reduce your insulin response. It's a good option for a healthy grain that won't cause spikes in blood sugar levels.

Ingredients:

• 2 tbsp olive oil
• 1 tbsp butter
• 1 ½ cup pearl barley
• 3 leeks, thinly sliced
• ½ cup cooking wine
• 2 cups water
• salt and pepper
• 3 cups vegetable stock
• 2 cups frozen peas
• 1 lbs asparagus, cut into 2-in pieces
• ¼ cup fresh mint, finely chopped
• ½ cup Parmesan cheese (optional)

Instructions:

1. Cook olive oil, butter, barley, and leeks in a large frying pan, stiring frequently until ingredients begin to soften, 5-7 minutes.
2. Add wine and stir till evaporated, around 5 minutes.
3. Add water, salt, and pepper, and bring to boil. Reduce heat and simmer until liquid is absorbed, around 10 minutes.
4. Add vegetable stock. Cook on medium heat until barley is almost tender, around 10 minutes.
5. Add peas and asparagus. Cook until tender and liquid is all gone. Around 5 minutes.
6. Remove from heat.
7. Stir in mint and parmesan.
8. Serve barley risotto hot.

Serves 4-6

© Copyright 2015 Michael Lam, M.D. All Rights Reserved.