Pearl Barley Rocket Risotto With Pumpkin

Full of fresh ingredients, Italian food has always been good for you. Now weve made it even better with this super-healthy version.

The ingredient of Pearl Barley Rocket Risotto With Pumpkin

• 800g pumpkin peeled seeded cut into 1 5cm pieces
• olive oil spray
• 1 1 2 tsp massel chicken style stock powder
• 750ml 3 cups water
• 2 tsp olive oil
• 1 white onion finely chopped
• 2 garlic cloves crushed
• 220g 1 cup pearl barley soaked overnight drained
• 2 tsp chopped fresh rosemary
• 160ml 2 3 cup white wine
• 1 bunch rocket trimmed coarsely chopped
• 50g 1 3 cup low fat feta crumbled

The Instruction of pearl barley rocket risotto with pumpkin

• preheat oven to 180u00bac line a baking tray with non stick baking paper place pumpkin on the prepared tray and spray with oil bake for 25 minutes or until tender and golden
• meanwhile place stock powder and water in a saucepan over high heat and bring to the boil reduce heat to very low and hold at a gentle simmer heat oil in a large heavy based saucepan over medium heat cook the onion stirring for 5 minutes or until soft add garlic cook stirring for 1 minute or until aromatic stir in the barley and rosemary
• add wine to barley mixture and cook until reduced by half add a ladleful about 125ml 1 2 cup of simmering stock to the barley mixture and cook stirring constantly until liquid is absorbed add stock a ladleful at a time stirring constantly and allowing the liquid to be almost absorbed before adding the next ladleful for 20 25 minutes or until barley is tender
• add the pumpkin and rocket to the barley mixture cover and set aside for 5 minutes to stand stir in the feta

Nutritions of Pearl Barley Rocket Risotto With Pumpkin

fatContent: 323 845 calories
saturatedFatContent: 7 grams fat
carbohydrateContent: 2 5 grams saturated fat
sugarContent: 50 grams carbohydrates
fibreContent: n a
proteinContent: n a
cholesterolContent: 15 grams protein
sodiumContent: n a

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