

Roasted pumpkin and sage barley risotto
Ingredients
- 300g peeled butternut pumpkin, cut into 1.5cm pieces
- 2 medium courgettezucchiniXszucchini, summer squashX, cut into 1.5cm pieces
- 1 large red capsicum, cut into 1.5cm pieces
- 3 cups reduced-salt chicken stock
- 1 tablespoon olive oil
- 250g chicken breast fillets, diced
- 1 medium brown onion, finely chopped
- 2 celery stalks, finely chopped
- 2 garlic cloves, crushed
- 1 tablespoon chopped fresh sage, plus extra leaves, to garnish
- 1 cup pearl barley
- ¹⁄³ cup white wine
- ¼ cup grated parmesan, plus extra, to serve (optional)
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Instructions
1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place pumpkin, zucchini and capsicum on prepared tray. Lightly spray with olive oil and bake for 25–30 minutes, or until golden.
2 Heat the chicken stock and 1 cup of water in a medium saucepan over a high heat. Bring the stock to the boil, then reduce heat to very low and keep at a gentle simmer.
3 Heat 1 teaspoon of the olive oil in a large heavy-based saucepan over a high heat. Cook chicken, stirring, for 2–3 minutes, or until golden. Transfer to a plate. Add remaining oil, onion and celery; cook over medium heat, stirring, for about 5 minutes, or until softened. Add garlic and sage; cook for 1 minute more. Add barley; stir until the grains are well coated.
4 Add the wine and simmer until it is almost evaporated. Start adding the stock a ladleful at a time. Cook, stirring, until almost all the stock has evaporated before adding another ladleful.
5 Once you have added all of the stock, and the barley is al dente and creamy (this will take about 25–30 minutes), add reserved chicken, roasted vegetables and parmesan. Season with cracked black pepper and stir to combine; remove from heat. Cover, allow risotto to stand for 5 minutes, before serving sprinkled with extra parmesan (if using) and sage leaves.
HFG tip
Barley has a slightly chewy texture and delicious nutty taste, making it perfect for soups, risottos and stews. It’s also quick to cook and has a low glycemic index making it perfect for those following a low-GI diet or who have diabetes.
Nutrition Info (per serve)
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Calories 406 cal
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Kilojoules 1697 kJ
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Protein 25.9 g
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Total fat 9.6 g
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Saturated fat 2.8 g
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Carbohydrates 43.9 g
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Sugar 11.1 g
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Dietary fibre 11.9 g
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Sodium 638 mg
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Calcium 190 mg
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Iron 3.6 mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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