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Aug 25 7:00am

Mediterranean Diet Recipe

By Dr. Anne Shandera-Ochsner, HABIT Midwest Director, @dranneshanderaochsner

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Barley and Roasted Tomato Risotto

It's tomato season! This antioxidant powerhouse is in abundance right now, so head to your local farmer's market (with a mask) and find the ingredients for this summery Mediterranean Diet recipe. The recipe, from "The New Mayo Clinic Cookbook" also serves as a nice introduction to barley, which is a whole grain you may not use very often. See the recipe below or click here to go to the original post on Mayo Clinic's main website for the recipe.

Ingredients

  1. 10 large plum (Roma) tomatoes, about 2 pounds total weight, peeled and each cut into 4 wedges
  2. 2 tablespoons extra-virgin olive oil
  3. 1/2 teaspoon salt, divided
  4. 1/2 teaspoon freshly ground black pepper, divided
  5. 4 cups low-sodium vegetable stock or broth
  6. 3 cups water
  7. 2 shallots, chopped
  8. 1/4 cup dry white wine, optional
  9. 2 cups pearl barley
  10. 3 tablespoons chopped fresh basil, plus whole leaves for garnish
  11. 3 tablespoons chopped fresh flat-leaf (Italian) parsley
  12. 1 1/2 tablespoons chopped fresh thyme
  13. 1/2 cup grated Parmesan cheese, plus extra ungrated Parmesan for making curls for garnish

Directions

Heat the oven to 450 F.

Arrange the tomatoes on a nonstick baking sheet. Drizzle with 1 tablespoon of the olive oil and sprinkle with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Toss gently to mix. Roast until the tomatoes are softened and beginning to brown, 25 to 30 minutes. Set aside 16 tomato wedges to use for a garnish.

In a saucepan, combine the vegetable stock and water and bring to a boil over high heat. Reduce the heat to low and keep at a simmer.

In a large, heavy saucepan, heat the remaining 1 tablespoon olive oil over medium heat. Add the chopped shallots and saute until soft and translucent, 2 to 3 minutes. Stir in the white wine, if using, and cook until most of the liquid evaporates, 2 to 3 minutes. Stir in the barley and cook, stirring, for 1 minute. Stir in 1/2 cup of the stock mixture and cook until the liquid is completely absorbed, stirring occasionally. Continue stirring in the stock mixture in 1/2-cup increments, cooking each time until the liquid is absorbed before adding more, until the barley is tender, 45 to 50 minutes total. Remove from the heat and fold in the tomatoes, chopped basil, parsley, thyme and grated cheese. Add the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper and stir to combine.

Divide the risotto among warmed individual shallow bowls. Garnish with the reserved roasted tomato wedges and the whole basil leaves. Using a vegetable peeler, cut a curl or two of Parmesan cheese for topping each serving.

Do you have a favorite Mediterranean Diet recipe?  We'd love to see you post it in the comments. We can all use more ideas!

 

This sounds amazing. I'm trying very hard to balance protein/carbs/fat – within a calorie budget. Any way you could share the nutrition information for this? Thanks!

COMMENT
@debbraw

This sounds amazing. I'm trying very hard to balance protein/carbs/fat – within a calorie budget. Any way you could share the nutrition information for this? Thanks!

Jump to this post

Hi Debbra, glad you're thinking of trying this recipe! You can find all the nutritional information by clicking on the link I posted to the original recipe in the opening paragraph. 🙂

COMMENT

Yum! We tried this one as a family recently and really liked it:
Parmesan Chicken and Kale Saute:
https://www.thekitchn.com/recipe-parmesan-chicken-and-kale-saute-243626

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