Chicken Pumpkin Barley Risotto

Try this Chicken Pumpkin Barley Risotto, made with low GI ingredients to help maintain steady energy levels throughout the day. The use of whole grain barley, with a GI of 25 – the lowest of any grain ever tested – and fiber-rich pumpkin, with a GI of 75, but a low glycemic load (GL) of 3, which makes it a great choice for people with diabetes or anyone looking to eat healthily.

Now, I love risotto, but because it’s traditionally made with rice, it’s not a good choice for a low GI diet. So, instead, we’re using, pearl barley which is the lowest GI grain, packed with fiber, vitamins and minerals, making it a nutritious alternative to traditional risotto recipes. So why not try this flavorful and healthy recipe today?

Preparation Time: 20 minutes

Cooking Time: 40 minutes

Serves: 4 portions

Ingredients

• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 cup pearl barley
• 3 cups chicken broth
• 2 cups diced pumpkin
• 2 cups diced cooked chicken
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Method

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
2. Add the pearl barley and stir to coat in the oil. Cook for 1-2 minutes until the barley is slightly toasted.
3. Pour in 1 cup of the chicken broth and stir until absorbed. Continue adding the broth, 1 cup at a time, stirring constantly and waiting for each cup to be absorbed before adding the next.
4. After 20-25 minutes of cooking, add the diced pumpkin and continue cooking for an additional 10-15 minutes, or until the barley is tender and the pumpkin is soft.
5. Stir in the cooked chicken and Parmesan cheese. Season with salt and pepper to taste.
6. Serve hot, garnished with additional Parmesan cheese if desired.

Enjoy your delicious and healthy Chicken Pumpkin Barley Risotto!

Chicken Pumpkin Barley Risotto

Try this Chicken Pumpkin Barley Risotto, made with low GI ingredients to help maintain steady energy levels throughout the day.

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Prep Time 20 mins

Cook Time 40 mins

Total Time 1 hr

Course Main Course

Cuisine Italian

Servings 4 people

Ingredients

  

• 1 tbsp olive oil
• 1 onion finely chopped
• 2 garlic cloves, minced
• 1 cup pearl barley
• 3 cups chicken broth
• 2 cups diced pumpkin
• 2 cups diced cooked chicken
• 1/2 cup Parmesan grated cheese
• Salt and pepper to taste

Instructions

 

• In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
• Add the pearl barley and stir to coat in the oil. Cook for 1-2 minutes until the barley is slightly toasted.
• Pour in 1 cup of the chicken broth and stir until absorbed. Continue adding the broth, 1 cup at a time, stirring constantly and waiting for each cup to be absorbed before adding the next.
• After 20-25 minutes of cooking, add the diced pumpkin and continue cooking for an additional 10-15 minutes, or until the barley is tender and the pumpkin is soft.
• Stir in the cooked chicken and Parmesan cheese. Season with salt and pepper to taste.
• Serve hot, garnished with additional Parmesan cheese if desired.

Keyword low gi