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Prawn, pea and barley risotto with lemon minted fetta

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Prawn, pea and barley risotto with lemon minted fetta
Prawn, pea and barley risotto with lemon minted fetta
  • 0:25 Prep
  • 1:10 Cook
  • 6 Servings
  • Capable cooks

Try this tasty risotto, made with pearl barley instead of rice – an updated twist.

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 brown onion, halved, thinly sliced
  • 2 garlic cloves, crushed
  • 1 3/4 cups pearl barley, rinsed
  • 1/2 cup dry white wine
  • 3 cups Massel salt reduced chicken style liquid stock
  • 120g low-fat feta, crumbled
  • 2 tablespoons fresh mint leaves, roughly chopped
  • 2 teaspoons finely grated lemon rind
  • 1/4 teaspoon dried chilli flakes
  • 1kg (20) green prawns, peeled, deveined, tails intact
  • 1/2 cup parmesan, finely grated
  • 1 cup frozen peas

Method

  • Step 1
    Heat oil in a large heavy-based saucepan over medium heat. Add onion. Cook for 5 minutes or until softened. Add garlic. Cook for 1 minute or until fragrant. Add barley. Cook, stirring, for 2 minutes. Add wine. Bring to a simmer. Stir in stock and 1 cup water. Cover. Bring to the boil. Reduce heat to low. Simmer, covered, stirring occasionally, for 45 minutes or until barley is just tender.
  • Step 2
    Meanwhile, gently toss fetta, mint, lemon rind and chilli together in a bowl. Season with salt and pepper.
  • Step 3
    Add prawns to barley risotto. Stir to combine. Cook, covered, for 5 minutes or until prawns are pink and just cooked through. Remove from heat. Stir in parmesan, peas and 1/2 the fetta mixture. Stand, covered, for 5 minutes or until peas are bright green and tender.
  • Step 4
    Divide risotto among bowls. Top with fetta mixture. Serve.
  • High fibre
  • Low carb
  • Lower gi

Nutrition

  • 2093 kj

    Energy

  • 16.5g

    Fat Total

  • 6.2g

    Saturated Fat

  • 9.7g

    Fibre

  • 32.7g

    Protein

  • 131mg

    Cholesterol

  • 1141mg

    Sodium

  • 45.7g

    Carbs (total)

All nutrition values are per serve
  • Author: Claire Brookman
  • Image credit: Andrew Young
  • Publication: Super Food Ideas

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