Prior to Conscious Cooking I limited my use of barley to beef and barley soup. The remembrance of its successful flavor combination inspired me to create this dish. If you are a fan of mushrooms as I am, use fresh seasonal wild mushrooms when available. They elevate the flavor of the barley to incredibly delicious heights. The name risotto refers to the method of cooking, not the rice, which is a slow process of adding broth a little at a time and stirring
constantly. Pairing these hearty flavors with ultra lean proteins such as beef tenderloin and fresh asparagus makes for a feast for the eyes as well as the soul.
Barley Risotto with Wild Mushrooms
Makes 4 servings
- 1/2 teaspoon extra virgin olive oil
- 4-4 ounce filet mignon (beef tenderloin)
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 1 tablespoon Fresh Mixed Herbs
- 2 cups steamed fresh vegetables, such as asparagus
- 4 tablespoons Red Wine Reduction
Preheat the oven to 400F (205C).
Heat an ovenproof medium sauté pan over medium high heat. Add the olive oil to lightly coat the bottom of the pan. Season each filet mignon with the salt, pepper and mixed herbs. Add the filets to the pan and sear on one side for 2 minutes. Place the pan in hot oven to complete the cooking, for about 8 minutes for medium-rare.
To serve: Measure 1/2 cup of the risotto into a coffee cup, mold or ring for each plate. Arrange the risotto into the center of the plates. Remove the each filet from the oven and slice to make 4 slices. Artfully arrange 1/2 cup of cooked vegetables of your choice on to plate. Lean the beef slices against the risotto. Drizzle 1 tablespoon of the red wine reduction over the beef, risotto and vegetables and serve.
Per serving:
Calories 390; Protein 30g; Total Fat 11g; Saturated Fat 3.5g; Carbohydrates 34g; Dietary Fiber 8g; Cholesterol 70mg; Sodium 450mg
Barley Risotto with Wild Mushrooms
Presented by Miraval Life in Balance®
Makes 5 servings
- 3/4 cup organic barley, divided
- 1/4 teaspoon extra virgin olive oil
- 1/4 cup chopped yellow onion
- 1/2 teaspoon minced fresh garlic
- 1 1/2 cups (about 2 ounces) seasonal assorted mushrooms (shiitake, oyster, portabello and chanterelles, etc.)
- 1 bay leaf
- 3 to 3 1/2 cups vegetable stock, heated
- 1/2 teaspoon chopped fresh thyme
- 1 teaspoon chopped fresh oregano
- 1/8 teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
- 1 tablespoon shredded Parmesan Reggiano (optional)
Place 1 cup barley in a dry medium sauté pan and toast barley over a medium heat. Shake or stir the barley while toasting it. This will take about 3-5 minutes or until the barley is golden brown and has a roasted nut smell. Remove the barley from the pan to stop the cooking process and set aside.
Heat a medium saucepot over high heat and add the olive oil to just coat the bottom of the pan. Add the onions and garlic. Cook until the onions have just softened about 2 minutes. Add the mushrooms and cook for an additional minute. Stir in the toasted barley, the regular barley and the bay leaf. Stir in 1/2 cup of the hot vegetable stock and reduce the heat to a simmer. Keep the remaining vegetable stock hot while preparing the risotto. Add 1/2 a cup of vegetable stock at a
time to barley mixture. Stir continuously until the barley has absorbed all the liquid. Repeat process-cooking barley slowly until tender, about 20-30 minutes. Stir in the thyme, oregano, salt, pepper and optional cheese to season. Remove bay leaf and serve.
Per 1/2 cup:
Calories 130; Protein 5g; Total Fat 1g; Saturated Fat 0g; Carbohydrates 26g; Dietary Fiber 6g; Cholesterol 0mg;
Red Wine Reduction
Presented by Miraval Life in Balance®
Makes 1/2 cup
- 2 cups (16 ounces) red wine
- 2 tablespoons corn syrup
Heat a small saucepan over medium heat and add the wine and corn syrup. Bring to a boil over medium-high heat. Boil until reduced to a syrup consistency, about 10 minutes.
Per 1 tablespoon:
Calories 60; Protein 0g; Total Fat 0g; Saturated Fat 0g; Carbohydrates 5g; Dietary Fiber 0g; Cholesterol 0mg; Sodium 10mg
