Health

Shrimp and Zucchini Barley Risotto

shrimp-zucchini-risotto RecipeJim Franco

Ingredients

  • 3 1/2 cups fat-free, less-sodium chicken broth
  • 1 tablespoon olive oil
  • 2 cups chopped zucchini
  • 2 cups chopped onion
  • 1 cup lightly pearled barley
  • 1/4 teaspoon salt
  • 1/2 pound medium shrimp, peeled and deveined
  • 1/2 cup grated fresh Parmesan cheese
  • 1 teaspoon butter
  • 1/8 teaspoon freshly ground black pepper

Preparation

1. Bring broth to a simmer in a medium saucepan; keep warm.

2. Heat oil in a large non-stick skillet over medium-high heat. Add zucchini and onion; sauté 5 minutes or until tender, stirring frequently. Add barley; cook 1 minute, stirring constantly.

3. Stir in 1 cup broth; cook 5 minutes or until liquid is nearly absorbed, stirring frequently. Stir in 1/2 cup broth and salt. Add remaining broth, 1/2 cup at a time, stirring frequently until each portion of broth is absorbed before adding the next (about 25 minutes). Add shrimp; cook 4 minutes. Stir in cheese, butter, and pepper.

Print
  • Prep Time:
  • Cook Time:
  • Yield: 4 servings (serving size: 1 cup)

Nutritional Information

Calories per serving:387
Fat per serving:9g
Saturated fat per serving:3g
Monounsaturated fat per serving:4g
Polyunsaturated fat per serving:1g
Protein per serving:26g
Carbohydrates per serving:52g
Fiber per serving:10g
Cholesterol per serving:97mg
Iron per serving:3mg
Sodium per serving:653mg
Calcium per serving:200mg

Good to Know

Shrimp is low in saturated fat and low in calories. Additionally, they are high in vitamin B12 and vitamin D, which is inadequate in most Americans' diets. Barley is high in fiber, making this dish nutrient-rich and heart-healthy.

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