Herbed Saffron Orzotto

Similar to risotto only made with pearl barley instead of rice. Requires a bit more cooking time than risotto, but so worth it! See tip for using quick cooking barley.

Prep Time: 15 minutes   Cooking Time: 40-45 minutes

WHAT YOU NEED:

1 lb. fresh asparagus, trimmed and cut into 1-inch pieces

5 - 5½ cups vegetable broth

2 Tbsp. olive oil

1 cup chopped onion (about 1 medium onion)

1 garlic clove, minced

¾ cup pearl barley (see Tips for using quick cooking barley)

½ tsp. saffron threads

1 ounce finely grated aged Parmesan cheese

2 tsp. dried Italian herbs (or 1 tsp. thyme and 1 tsp. oregano)

Ground black pepper and salt to taste

MAKING IT:

Steam asparagus pieces until crisp-tender; set aside. In a medium sauce pan bring vegetable broth to a boil then cover and turn down to a simmer.

Heat olive oil in a sauce pan or Dutch oven over medium heat.  Add onion and sauté until translucent, about 5 minutes.  Add garlic, sauté until fragrant but do not brown garlic.  Add the barley and saffron, stirring to coat the barley grains with oil.

To the sauce pan, add about ½ cup of broth; stir constantly over medium heat until the broth is almost all absorbed, about 5 minutes. Continue adding add broth, ½ cup at a time, stirring constantly. Be sure the barley is somewhat dry before adding more broth. Continue until the barley is cooked but still slightly chewy, about 40-45 minutes (the orzotto should be thick and creamy, not completely dry).  Remove pan from heat; stir in Parmesan cheese, herbs and steamed asparagus. Serve immediately; garnish with extra cheese, if desired.  Serves 4.

 Nutrition Information per serving (1/4 recipe; about 1¼ cups): 260 Calories; 10g Total Fat; (2.5g Sat Fat; 0g Trans Fat); 5mg Chol; 560mg Sodium; 37g Total Carb; (8g Fiber; 3g Sugars); 8g Protein; 10% DV Iron

TIPS:

Vegetable broth/bouillon can be high in sodium. For a quick, lower sodium alternative, use 1 cube Knorr’s vegetable bouillon dissolved in 5 cups of boiling water (sodium content for recipe calculated based on this method).  Pacific Foods brand also makes a low sodium vegetable broth.

To reduce orzotto cooking time to about 15-18 minutes, use quick cooking barley (look for Quaker or Mother’s brands).  Change the amounts for barley and broth as follows; then follow the recipe as directed above.

·         Quick cooking barley: 1½ cups

·         Vegetable broth: 3½-4 cups