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Beef-Barley Mushroom Risotto
by
Susan Magrini
Calificación: 4.0
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%20and%20soaked%20the%20barley%20as%20you%20would%20dried%20beans.%20I%20always%20have%20cooked%20mushrooms%20in%20the%20freezer,%20measured%20in%201/2%20cup%20bags.%20All%20I%20had%20to%20do%20was%20throw%20the%20onion,%20carrot%20and%20garlic%20in%20the%20processor%20and%20grate%20some%20cheese.%20This%20dish%20should%20take%20no%20longer%20than%2040%20minutes.%3C/p%3E%3Cp%3EI%20will%20guarantee%20that%20you%20will%20make%20barley%20risotto%20all%20the%20time.%3C/p%3E%3Cp%3EI%20have%20to%20say%20that%20after%20one%20bite%20The%20Nudge%20proclaimed%20his%20dinner%20as%20%22wow!%20this%20is%20good!%22%20and%20inhaled%20his%20portion.%20I%20knew%20it%20was%20good%20but%20this%20version%20was%20really,%20really%20good.%20That%20one%20spoonful%20of%20mascarpone%20made%20all%20the%20difference.%3C/p%3E%3Cp%3ELet's%20get%20cooking.....%3C/p%3E%3Cp%3EBeef-Barley%20Mushroom%20Risotto%3C/p%3E%3Cp%3Emakes%204-6%20servings%3C/p%3E%3Cp%3EHeat%20butter%20and%20olive%20oil%20in%20a%20heavy%20bottomed%20saucepan.%20Saute%20the%20onions,%20garlic,%20carrot%20until%20they%20soften.%20Throw%20in%20the%20barley%20and%20saute%20until%20it%20starts%20to%20color,%20medium%20heat%20works%20here.%3C/p%3E%3Cp%3EAdd%20the%20mushrooms,%20the%20minced%20chuck%20meat,%202%20ladles%20of%20beef%20broth,%20the%20rosemary%20and%20thyme.%20Lower%20the%20heat%20to%20simmer,%20cover%20and%20cook%20for%2010%20minutes.%20Stir%20in%20the%20Marsala,%20simmer%20and%20then%20stir%20every%203-4%20minutes,%20adding%20more%20broth%20as%20the%20liquid%20is%20absorbed%20by%20the%20barley.%3C/p%3E%3Cp%3EWhen%20the%20barley%20is%20soft%20(taste%20or%20squeeze)%20add%20one%20more%20ladle%20of%20broth,%20a%20spoonful%20of%20mascarpone%20cheese%20and%20the%20butter,%20stirring%20vigorously,%20making%20sure%20the%20barley%20gets%20airborne.%20You%20want%20to%20whip%20as%20much%20air%20in%20the%20mixture%20as%20possible,%20that's%20what%20they%20call%20mantecare.%3C/p%3E%3Cp%3EAdd%20a%20handful%20of%20cheese,%20mix%20gently%20and%20spoon%20the%20mixture%20into%20bowls.%20Pass%20additional%20cheese%20at%20the%20table.%3C/p%3E%3Cp%3EDinner%20rolls%20would%20be%20great%20here,%20to%20clean%20the%20plate.%20That's%20called%20OH%20MY%20GOODNESS!!%3C/p%3E%3Cp%3ENow%20for%20the%20nutritional%20information:%3C/p%3E%3Cp%3EBarley%20is%20considered%20a%20low%20GI%20food.%3C/p%3E%3Cp%3EType%202%20diabetes%20and%20pre-diabetes%20affect%20over%2080%20million%20Americans.%20%20Health%20and%20nutrition%20professionals%3C/p%3E%3Cp%3Eremind%20us,%20however,%20that%20this%20disease%20can%20be%20controlled%20and%20even%20prevented.%20%20It%E2%80%99s%20a%20matter%20of%20making%20some%20simple%20but%20important%20lifestyle%20choices%20including%20losing%20weight,%20increasing%20physical%20activity%20and%20including%20plenty%20of%20whole%20grain,%20high%20fiber%20foods%20such%20as%20barley%20in%20the%20daily%20diet.%3C/p%3E%3Cp%3EBarley%20is%20an%20excellent%20food%20choice%20for%20those%20concerned%20about%20type%202%20diabetes%20or%20pre-diabetes%20because%20the%20grain%20contains%20essential%20vitamins%20and%20minerals%20and%20is%20an%20excellent%20source%20of%20dietary%20fiber,%20particularly%20beta-glucan%20soluble%20fiber.%20%20Research%20shows%20that%20barley%20beta-glucan%20soluble%20fiber%20promotes%20healthy%20blood%20sugar%20by%20slowing%20glucose%20absorption.%20%20For%20example,%20findings%20from%20a%20clinical%20trial%20published%20in%20the%20December%202006%20edition%20of%20Nutrition%20Research%20showed%20that%20mildly%20insulin-resistant%20men%20who%20ate%20muffins%20containing%20barley%20beta-glucan%20soluble%20fiber%3C/p%3E%3Cp%3Eexperienced%20significant%20reductions%20in%20glucose%20and%20insulin%20responses,%20compared%20to%20responses%20after%20eating%20muffins%20made%20with%20corn%20starch.%3C/p%3E%3Cp%3EIn%20a%20clinical%20study%20reported%20in%20the%20August%202006%20edition%20of%20the%20Journal%20of%20the%20American%20College%20of%20Nutrition,%20data%20showed%20that%20subjects%20who%20ate%20cookies%20and%20crackers%20made%20with%20barley%20flour%20enriched%20with%20beta-glucan%20soluble%20fiber%20also%20experienced%20significant%20reductions%20in%20glucose%20and%20insulin%20responses%20compared%20to%3C/p%3E%3Cp%3Eresponses%20after%20eating%20the%20same%20products%20made%20with%20whole%20wheat%20flour.%20%20A%20long-term%20study%20published%20in%20the%20August%202007%20edition%20of%20the%20Diabetes%20Research%20and%20Clinical%20Practice%20journal%20reported%20a%2030-percent%20decrease%20in%20HbA1c%20(average%20blood%20glucose%20level)%20in%20type%202%20diabetics%20who%20consumed%20a%20healthy%20diet%20including%20pearl%20barley%20that%20supplied%2018%20grams%20of%20soluble%20fiber%20a%20day.%20Regardless%20of%20the%20form%20of%20the%20grain,%20there%20is%20always%20a%20ready%20source%20of%20beta-glucan%20soluble%20fiber%20in%20barley.%3C/p%3E%3Cp%3EUnlike%20many%20grains%20which%20contain%20fiber%20only%20in%20the%20outer%20bran%20layer,%20barley%20contains%20fiber%20throughout%20the%20entire%20kernel.%20%20So%20whether%20it%E2%80%99s%20whole%20grain%20or%20processed%20barley%20products,%20dietary%20fiber,%20including%20beta-glucan%20soluble%20fiber,%20is%20available%20in%20amounts%20that%20have%20a%20positive%20impact%20on%20improving%20blood%20glucose%20levels.%3C/p%3E%3Cp%3EIt%E2%80%99s%20easy%20to%20include%20barley%20in%20a%20healthful%20and%20delicious%20diet.%20%20Choose%20barley%20flakes%20for%20a%20hardy%20cooked%20breakfast%20cereal.%20%20Add%20pearl%20or%20whole%20grain%20barley%20kernels%20to%20your%20favorite%20soups,%20stews,%20casseroles%20and%20salads.%20%20Or%20use%20cooked%20pearl%20or%20whole%20grain%20barley%20kernels%20as%20a%20fiber-rich%20addition%20to%20your%20favorite%20stir-fry%20or%20Chinese%20take-out%20entrees.%3C/p%3E){kind=link}