Barley and spinach risotto

Posted on November 22nd, 2015


This risotto uses barley instead of rice making it a healthier, more low GI option. It is absolutely delicious and a prefect lunchtime meal or an accompaniment for a dinner.

Prepare 1 litre of chicken stock. Heat 25g of butter and 2 tablespoons of olive oil in a pot. Add one chopped onion and a crushed clove of garlic. Cook until softened. Add 300g pearl barley and stir to coat. Add a few chopped sprigs of lemon thyme and half of the stock. Simmer until the stock has been absorbed. Add the remaining stock a little bit at a time making sure that it has been absorbed before adding more. Keep cooking until the barley is tender which will take about 35-40 minutes. Steam a few handfuls of shredded spinach in the microwave until just cooked.  Once the barley is tender add the spinach, season with salt and pepper and add a few shredded leaves of mint. Crumble in a few rounds of feta and serve.

Health properties
Barley: helps lower cholesterol
Spinach: high in iron, help to lower cancer risk as they have the ability to inhibit the growth of cancer cells and reduce the production of free radicals.
Onions: anti-inflammatory and anti-cholesterol, with antioxidant properties.
Olive oil: high in oleic acid which helps to keep the cardiovascular system healthy.
Garlic: anti-viral and good for reducing bad cholesterol
Feta: high in calcium

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