BARLEY AND VEGETABLE RISOTTO

4 1/2 cups reduced-sodium vegetable or chicken broth

2 tsp olive oil
1 small onion, diced
8-oz sliced mushrooms
3/4 cup uncooked pearl barley
1 large red bell pepper, diced
2 cups packed baby spinach
1/4 cup grated Parmesan cheese
1/4 tsp black pepper

In a medium saucepan, bring the broth to a boil; reduce heat to low to keep broth hot.

Meanwhile, heat the oil in a large saucepan over medium heat. Add onion; cook, stirring, for 4 minutes. Turn heat to medium high. Add the mushrooms and cook 5 minutes, stirring often.

Add the barley and cook 1 minute.

Add 1/4 cup of the broth; cook, stirring, about 2 minutes or until most of the broth is absorbed. Add the remaining broth, 1/4 cup at a time, stirring constantly until broth is almost absorbed before adding the next 1/4 cup. After 20 minutes of cooking, stir in the bell pepper then continue adding the broth 1/4 cup at a time, until the barley in tender. This should take about 30 minutes total.

Stir in the spinach and cook, stirring, for 1 minute or just until spinach is wilted.

Stir in the cheese and pepper.

Yield: 6 servings
Per serving: 70 calories, 3g (1 sat) fat, 3g protein, 7g carbs, 5mg cholesterol, 2g fiber, 340 mg sodium
Diabetic Exchanges: 1 vegetable, 1/2 fat

Note: If you aren't familiar with barley, it is a whole grain. It helps to lower cholesterol and promotes intestinal health. It is also a good source of selenium, an antioxidant that has anti-cancer properties.

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