Butternut Squash Barley Risotto - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
This creamy, comforting dish is healthy, too. Full of fiber and essential nutrients, this barley-based risotto is just as delicious and satisfying as the original Italian favorite.
Ingredients
- 2 tbsp. margarine or butter
- 2 shallots
- 2 sprig fresh thyme
- 2 c. pearl barley
- 4 c. lower-sodium chicken or vegetable broth
- 2 c. water
- 1 large butternut squash
- Pepper
- 1 oz. Parmesan cheese
- 2 tbsp. chopped fresh flat-leaf parsley leaves
Instructions
- In 12-inch skillet, melt 1 tablespoon margarine on medium-high. Add shallots and cook 2 minutes or until golden, stirring often. Add thyme; cook 30 seconds. Add barley and cook 2 minutes or until toasted and golden, stirring often.
- Transfer to 6-quart slow cooker bowl, along with broth, water, squash, and 1/2 teaspoon salt. Cover and cook on high 3 1/2 to 4 hours or until liquid is absorbed and squash is tender.
- Uncover; discard thyme. Add Parmesan, remaining tablespoon margarine, 1 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Gently stir until margarine and Parmesan melt. Transfer one-third of mixture to container; refrigerate up to 3 days. Transfer remaining mixture to serving dishes and garnish with parsley.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.
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