Barley Mushroom and Herb Risotto - PCOS-Friendly Recipe
This Barley Mushroom and Herb Risotto is a PCOS-friendly recipe with 190 calories, 9g protein, and 32g carbs per serving. Ready in 32 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 6 cups reduced sodium, fat-free chicken broth
- 1 tsp olive oil
- 1 small onion, diced (1 cup)
- 1 cup pearl barley
- 2 tsp olive oil
- 1 lb fresh mushrooms, sliced
- 1 clove garlic, minced
- 2 tsp chopped fresh parsley
- 2 tsp chopped fresh chives
- ½ tsp salt (optional)
- ¼ tsp ground black pepper
- ¼ cup grated parmesan cheese
Instructions
- In a sauce pan, bring chicken broth to a simmer over medium heat. Set aside but keep warm on low heat.
- Add 1 tsp olive oil to another medium saucepan over medium heat. Saute onions until clear. Add barley and sauté 2 more minutes.
- Ladle one half cup of hot broth into barley mixture, stirring constantly, until liquid is absorbed. Continue that process, one ladle full at a time until the barley is cooked and has a creamy texture.
- Add two tsp olive oil to a medium sauté pan over medium-high heat. Add mushrooms and sauté until all of the liquid from the mushrooms is expelled and mushrooms are beginning to brown. Add garlic and sauté 1 more minute.
- Add sautéed mushrooms and garlic to barley mixture, then stir in parsley, chives, salt (optional), ground black pepper and parmesan cheese. Serve immediately.
- If the barley risotto gets too thick, add more hot broth, stirring, until creamy.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Barley Mushroom and Herb Risotto contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Barley Mushroom and Herb Risotto can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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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Frequently Asked Questions
Yes, this Barley Mushroom and Herb Risotto recipe is designed to be PCOS-friendly. At 190 calories per serving with 9g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 32 minutes total. Prep time is 22 minutes and cook time is 10 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 9g protein (19%), 32g carbs, 3.5g fat. Plus 6g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 190 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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