Spring Barley Risotto

2 tablespoons olive oil
1 cup pearl barley
2 leeks, white and pale green parts only, thinly sliced, washed well and drained
1/2 cup dry white wine (or water)
2 cups water
coarse salt and freshly ground pepper
2 cups homemade or low-sodium vegetable broth
1 bunch asparagus (about 1 pound), tough ends trimmed, cut on the diagonal into 2-inch lengths
1 package (10 ounces) frozen peas, thawed
1/2 cup grated parmesan cheese
1/4 cup packed thinly sliced fresh mint leaves, plus whole small leaves for garnish

1. In a large saucepan, heat oil over medium heat. Add barley and leeks; cook, stirring occasionally, until they begin to soften, 5 to 7 minutes. Add wine; cook, stirring, until evaporated, about 5 minutes. Add the water and bring to a boil; add 1/2 teaspoon salt and season with pepper to taste. Reduce heat; simmer, stirring occasionally, until liquid has been absorbed, about 10 minutes.

2. Add broth and continue to cook, stirring occasionally, until barley is tender and liquid is creamy, about 10 minutes. Add asparagus; cook until tender, about 5 minutes. Stir in peas and cook just until heated through. Remove from heat. Stir in parmesan and mint; season with pepper. Garnish with mint leaves and serve.

Serves 4

Per serving: 426 calories; 3g saturated fat; 9mg cholesterol; 62 carbs; 15.7g protein, 465 mg sodium; 15.5g fiber

Squash and Roasted-Garlic Risotto

Ingredients:
1 kabocha or butternut squash (about 2.5 pounds)
Cooking spray
2 whole garlic heads
1 teaspoon olive oil
2 14.5 oz cans vegetable broth
1 cup water
2 teaspoons butter
1 cup finely chopped onion
1 cup uncooked Arborio rice or other short grain rice
1/4 cup dry white wine
1/2 cup grated fresh Parmesan cheese
1 tablespoon chopped fresh sage
1/4 teaspoon ground black pepper
1/4 teaspoon salt

1. Preheat oven to 375 degrees.
2. Cut squash in half lengthwise; discard seeds and membrane. Place halves, cut sides down, on a baking sheet coated with cooking spray. With a chef's knife, slice off top 1/4 inch of garlic heads; place on a 4 x 4 inch sheet of aluminum foil. Drizzle with oil and secure foil edges around heads; place on baking sheet with squash. Bake at 375 for 50 minutes or until squash is tender. Cool. Scoop squash out of shell, transfer to bowl, add garlic; mash together with fork. Set aside.
3. Bring broth and water to a simmer in a large saucepan. Keep warm over low heat.
Heat a large nonstick skillet over medium-high heat, until hot. Melt butter in pan. Add onion; saute 4 minutes or until lightly browned.
Reduce heat to medium. Add rice; saute 1 minute. Stir in wine and 1/2 cup broth mixture; cook until liquid is nearly absorbed; stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 30 minutes or until all broth has been absorbed and rice is tender). Stir in squash mixture, cheese, sage, pepper and salt.

Yields: 6 servings of 1 cup.

Asparagus Risotto

4 cloves garlic, minced
1 bunch scallions, whites and greens separated and thinly sliced
3 Tbs extra-virgin olive oil
1 cup short-grain brown rice
1 cup dry white wine
5 cups water
1/2 lb asparagus, cut into pieces
1/2 lemon, zested and juiced
1/2 cup grated Parmesan cheese
1/2 tsp. kosher salt

In a large, deep skillet, saute the garlic and scallion whites for 1 minute in the oil. Stir in the rice to coat evenly with the oil. Stir in the wine and simmer until absorbed. Stir in 3 cups of boiling water and simmer, stirring occasionally, partially covered, until the water is absorbed, about 35 minutes.

Stir in 1 cup of boiling water. Simmer while stirring continuously for 5 minutes. Stir in the asparagus and more boiling water if the rice is dry. Cook until the asparagus is tender crisp, about 3 minutes.

Remove from the heat. Add the lemon zest and juice and the Parmesan. Season with up to 1/2 tsp. salt and plenty of black pepper. Garnish with scallion greens. Serves 6.

Per serving (1 cup)
Calories: 260
Total fat: 10g
Sat. fat: 2.5g
Protein: 6g
Sodium: 280mg
Cholesterol: 5mg
Carbohydrates: 31g
Fiber: 3g