Lunch: Barley Risotto Recipe

This recipe includes fertility superfoods such as:

Barley, Lemon

Health and fertility benefits of Barley Risotto Recipe

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. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to.

Ingredients

3 cups water
3 teaspoons sodium-free chicken bouillon granules
3/4 cup medium pearl barley
1/4 cup finely chopped onion
1 teaspoon olive oil
1 garlic clove, minced
1/2 cup white wine or additional water
3 tablespoons minced fresh parsley
2 teaspoons grated lemon peel
1/8 teaspoon salt

Instructions

In a small saucepan, bring water to a boil; add bouillon and stir until dissolved. Reduce heat and keep warm.
In a large nonstick skillet over medium-high heat, cook and stir the barley for 2-4 minutes or until lightly browned. Transfer to a small bowl. In the same skillet, saute onion in oil for 2 minutes. Add garlic; saute 1 minute longer or until onion is tender. Stir in barley and wine. Cook and stir until all of the liquid is absorbed.
Add heated bouillon, 1/2 cup at a time, stirring constantly and allowing the liquid to absorb between additions. Cook just until barley is almost tender (cooking time is about 20 minutes). Add the parsley, lemon peel and salt; cook and stir until heated through. Serve immediately.

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