Baked Barley Mushroom Risotto

Barley is an excellent source of water-soluble fiber, which is also found in oatmeal. This is a simple side dish, that is inexpensive, delicious, and good for your heart. A single serving will cost you less than $.65!


1 lg. onion, finely chopped

3 T. olive oil

1 8 oz. pkg of sliced button or baby bella mushrooms

1 c. pearl barley

2 16 oz. cans low sodium beef broth

salt and pepper to taste (optional)

3 T. chopped fresh parsley

1 T. grated Parmesan cheese

Preheat the oven to 350 degrees. In a skillet saute chopped onion in olive oil over medium heat for about 3-5 minutes. Add the mushrooms and cook for another 4 minutes, stirring occasionally. Add the barley and continue cooking for another 2 minutes.

Season with salt and pepper if desired and then pour the mixture into a 2 qt. casserole with a tight fitting lid. Pour broth over the ingredients to cover them plus another 1/2 inch.

Bake for 20-30 minutes or until the barley is tender. Check after 15 minutes to see if you need to add  more liquid for the barley to cook thoroughly. Add 1/4 c. water or broth at a time, and return casserole to over for an additional 5 minutes, or until barley is tender.

Garnish with parsley and Parmesan.

Makes 9 servings. Calories 150, Carbs 20 g, Protein 5 g.

From Maggie’s book Good Food for Life: Planning, Preparing, and Sharing

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