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Slow Cooker Barley Risotto with Butternut Squash- 26g carbs; 5g fiber; 3 pts plus

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  • Chupa Babi
                           * Exported from MasterCook *                  SC Barley Risotto with Butternut Squash Recipe By     : Serving
    Message 1 of 1 , Oct 30, 2013
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      * 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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