Lunch: Mushroom Chicken Barley Risotto

Recipe by Cami Pearl barley is a good substitution for arborio rice in risotto.

This recipe includes fertility superfoods such as:

Barley, Chicken Breast

Health and fertility benefits of Mushroom Chicken Barley Risotto

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Skinless chicken breast is an excellent source of the protein, as its contains 21 grams of protein for every 100 grams of breast. Additionally, chicken contains ample amounts of vitamin B6, which serves a vital function in helping to reduce the stressors that cause PCOS. Vitamin B6 help keeps your hormones at balanced levels, which is very helpful for those seeking to stem the flow of excessive testosterone and androgen

Ingredients

2 skinless, boneless chicken breast halves
2 tablespoons balsamic vinegar
3 1/2 cups water
1 1/2 cups vegetable stock
1 tablespoon olive oil
1 large chopped onion
1 clove garlic, minced
salt and pepper to taste
1 1/2 cups sliced fresh mushrooms
1 cup 1% milk
1/4 cup fat-free evaporated milk
1 cup pearl barley
1 teaspoon butter
1/2 cup grated Parmesan cheese
1/2 cup grated Romano cheese

Instructions

Preheat an oven to 350 degrees F (175 degrees C). Place chicken breasts in a baking dish and coat with balsamic vinegar.
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.
In the meantime, bring the water and vegetable stock to a low boil in a saucepan, then turn off the heat. Heat the olive oil in a large, heavy-bottomed saucepan over medium-high heat. 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. 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.

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