1 1/2 tablespoons canola oil
1 large shallot, chopped
3/4 cup pearled barley
1 3/4 cup vegetable stock or no salt added chicken broth
1/4 cup dry white wine
1 bunch asparagus, trimmed of tough ends and cut into 1-inch pieces
1 red bell pepper
1/4 cup freshly grated Parmesan cheese
Salt and freshly ground black pepper to taste
Heat canola oil in pressure cooker. Add shallot and barley and cook, stirring constantly, about 3 minutes. Add stock and wine, secure lid on cooker and bring to high pressure. Cook for 15–20 minutes at high pressure. While barley is cooking, steam asparagus until tender-crisp. Cut bell pepper into thin, short strips. When barley cooking time is up, remove pressure cooker from stove and quick-release pressure. If risotto is a little soupy, cook uncovered for a few more minutes until liquid is reduced.
Fold in asparagus, bell pepper, and Parmesan cheese. Add salt and pepper to taste.
Yield: 4 servings
Preparation time:20 minutes
Cooking time: 25 minutes
Serving size: 1 cup
Nutrition Facts Per Serving:
Calories: 240
Carbohydrate: 35 g
Protein: 10 g
Fat: 8 g
Saturated fat:1 g
Cholesterol: 6 mg
Sodium: 417 mg
Fiber: 7 g
Exchanges per serving: 2 starch, 1 vegetable, 1 fat
Carbohydrate choices: 2