Mushroom Chicken Barley Risotto

Health score
18%
Mushroom Chicken Barley Risotto
75 min.
4
463kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • teaspoon butter 
  • 0.3 cup evaporated milk fat-free
  • 1.5 cups mushrooms fresh sliced
  • clove garlic minced
  • cup milk 1%
  • tablespoon olive oil 
  • large onion chopped
  • 0.5 cup parmesan cheese grated
  • cup pearl barley 
  • 0.5 cup romano cheese grated
  • servings salt and pepper to taste
  •  chicken breast halves boneless skinless
  • 1.5 cups vegetable stock 
  • 3.5 cups water 

Equipment

  • sauce pan
  • oven
  • baking pan
  • kitchen thermometer

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C).
  2. Place chicken breasts in a baking dish and coat with balsamic vinegar.
  3. Bake the chicken breasts in the preheated until no longer pink in the center and the juices run clear, about 45 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Slice chicken into small pieces. Set aside.
  4. In the meantime, bring the water and vegetable stock to a low boil in a saucepan, then turn off the heat.
  5. Heat the olive oil in a large, heavy-bottomed saucepan over medium-high heat.
  6. Add the onion and garlic; cook and stir until the onion begins to turn golden brown at the edges, about 2 minutes. Season with salt and pepper, then add mushrooms, cooking until mushrooms are tender.
  7. Pour the 1% milk and the evaporated milk into the same saucepan and heat for 2 minutes. Stir in the barley. Reduce the heat to medium and stir in 1 cup of the boiling vegetable broth; continue stirring until the barley has absorbed the liquid and turned creamy. Repeat this process until there is only 1 cup of broth left. Stir in the chicken with the last cup of broth. When finished, the barley should be tender, yet slightly firm, about 45 minutes. Stir in the butter, Parmesan cheese, and Romano cheese before serving.

Nutrition Facts

Calories463kcal
Protein25.11%
Fat29.56%
Carbs45.33%

Properties

Glycemic Index
65.25
Glycemic Load
2.42
Inflammation Score
-7
Nutrition Score
23.047391310982%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
7.63mg

Nutrients percent of daily need

Calories:463.43kcal
23.17%
Fat:15.34g
23.6%
Saturated Fat:6.74g
42.11%
Carbohydrates:52.92g
17.64%
Net Carbohydrates:44.11g
16.04%
Sugar:9.26g
10.29%
Cholesterol:70.24mg
23.41%
Sodium:1048.51mg
45.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.31g
58.63%
Selenium:48.37µg
69.11%
Phosphorus:540.95mg
54.09%
Vitamin B3:9.66mg
48.3%
Calcium:396.16mg
39.62%
Manganese:0.77mg
38.71%
Vitamin B6:0.71mg
35.45%
Fiber:8.81g
35.25%
Vitamin B2:0.49mg
28.9%
Magnesium:84.79mg
21.2%
Copper:0.4mg
20.19%
Potassium:705.91mg
20.17%
Zinc:2.92mg
19.47%
Vitamin B5:1.94mg
19.44%
Vitamin B1:0.23mg
15.24%
Vitamin B12:0.82µg
13.72%
Vitamin A:560.99IU
11.22%
Iron:1.99mg
11.07%
Folate:31.13µg
7.78%
Vitamin D:0.92µg
6.12%
Vitamin C:4.74mg
5.75%
Vitamin E:0.79mg
5.28%
Vitamin K:4.21µg
4.01%
Source:Allrecipes