Three Grain Risotto - 35g Carbs, 9g Fiber
From Better Homes and Gardens
Prep: 30 minutes
Cook: 28 minutes
2 medium fennel bulbs with tops
1 Tbsp olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1/2 tsp ground white pepper
1/2 cup Arborio or short-grain rice
1/2 cup quick-cooking barley
1/4 cup quinoa (well-rinsed) or quick-cooking brown rice
1 14-1/2oz can reduced-sodium chicken broth
1 cup water
1/4 cup dry white wine or water
1 Tbsp snipped fresh rosemary or 1 tsp dried rosemary, crushed
1 tsp snipped fresh marjoram or 1/2 tsp dried marjoram, crushed
1 cup shredded Caciotta with sage, provolone, and/or mozzarella
cheese (4 oz)
1/2 cup half-and-half or light cream
Fresh rosemary sprigs (optional)
1. Remove any tough or brown outer layers of fennel bulb. Rinse
whole fennel with cold water; gently shake dry. Remove and discard
the top 2 inches of fennel stalks, reserving green fronds. Snip
fronds; set aside. Remove and finely chop remaining fennel stalks.
2. Cut one fennel bulb into six 1/4-inch-thick slices; set aside.
Pull apart leaf and stalk sections of remaining bulb. Chop and set
aside (should have about 1 cup).
3. In a 1-quart saucepan cook fennel bulb slices, covered, in a
small amount of lightly salted water for 5 minutes or just until
tender. Drain; set aside. In a large saucepan heat oil. Add
chopped fennel, onion, garlic and pepper. Cook over medium heat
for 4 to 5 minutes or until tender, stirring often. Add grains;
cook and stir for 3 minutes more.
4. Stir in chicken broth, the 1 cup water, the white wine, snipped
or dried rosemary, and snipped or dried marjoram. Return to boiling.
Reduce heat. Simmer, covered, for 20 minutes or until grains are
tender, stirring often.
5. Remove grain mixture from heat. Stir in cheese and half-and-half
or light cream until cheese is melted. Sprinkle with fennel leaves
before serving. Garnish each serving with reserved cooked fennel
slices and rosemary sprigs, if desired.
Makes 6 main-dish servings
Nutrition facts per serving:
283 Calories, 11g Total Fat, 5g Saturated Fat, 21mg Cholesterol,
386mg Sodium, 35g Carbs, 9g Fiber, 10g Protein