Barley Risotto with Roasted Vegetables
A hearty "casserole" type dish that will please children and adults alike!
For this recipe, and for dozens of other Association-approved recipes, purchase Diabetes & Heart Healthy Meals for Two from our online store.
Serves 2; Serving size: 1 1/2 cups
Prep time: 10 minutes
1 small sweet potato (about 4 oz), peeled and cut into 1/2–in cubes
1 small red bell pepper, cut into 1-in pieces
1 small parsnip, peeled and cut crosswise into 1/2–in slices
1/2 small red onion, cut into 1-inch strips
1/4 tsp pepper
2 tsp olive oil
1 medium garlic clove, minced
1/4 tsp dried oregano, crumbled
1/4 tsp dried basil, crumbled
1/4 cup uncooked quick-cooking barley
1/2 cup and 1/2 cup low-sodium vegetable broth, divided use
2 Tbsp shredded or grated Parmesan cheese
- Preheat oven to 400°F. Lightly spray an 8 x 8 baking pan with cooking spray.
- In the baking pan, stir together the sweet potato, bell pepper, parsnip, and onion. Sprinkle the pepper over the vegetables.
- Lightly spray with cooking spray. Bake for 15 minutes. Remove from the oven.
- Stir the vegetables and lightly spray with cooking spray.
- Meanwhile, in a medium saucepan, heat the oil over medium-low heat, swirling to coat the bottom.
- Cook the garlic, oregano, and basil for 15 to 20 seconds, or until the garlic is tender-crisp, stirring occasionally. Stir in the barley.
- Increase the heat to medium and cook for 30 seconds to lightly toast. Slowly pour in 1/2 cup broth, about 2 tablespoons at a time, stirring constantly and waiting until the liquid is absorbed before adding the next 2 tablespoons.
- Stir in the remaining 1/2 cup broth all at once.
- Bring to a simmer over medium heat.
- Reduce the heat and simmer, covered, for 8 to 9 minutes, or until the barley is tender.
- Remove from the heat. Let stand for 5 minutes.
- Stir in the Parmesan. Spoon onto plates. Top with the vegetables.
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat: 2.2 g
Trans Fat: 0 g
Polyunsaturated Fat: 0.9 g
Cholesterol: 10 mg
Sodium: 210 mg
Total Carbohydrate: 37 g
Dietary Fiber: 5 g
Sugars: 7 g
Protein: 7 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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