Barley Risotto with Asparagus and Lemon

“Here, the bright flavors of lemon, basil, and asparagus play against the earthiness of barley and onions,” writes Camilla V. Saulsbury. The following recipe is an excerpt from her book, 5 Easy Steps to Healthy Cooking, courtesy of Robert Rose Inc.

Barley Risotto with Asparagus and Lemon

(Makes 4 servings.)

Ingredients

• 2 teaspoons extra virgin olive oil
• 1 cup finely chopped onion
• 1 cup pearl barley
• ½ cup dry white wine
• 4 cups reduced-sodium ready-to-use vegetable broth, divided
• 1 pound asparagus, trimmed and cut into 1-inch pieces
• 1 cup frozen petite peas, thawed
• ½ cup packed fresh basil leaves, chopped, divided
• ¼ cup freshly grated Parmesan cheese
• 1 teaspoon finely grated lemon zest
• 2 tablespoons freshly squeezed lemon juice

Directions

1. In a large saucepan, heat oil over medium-high heat. Add onion and barley; cook, stirring, for 5 to 6 minutes or until onion is softened. Add wine and cook, stirring, for 3 to 5 minutes or until liquid is evaporated.
2. Stir in 2 cups (500 mL) of the broth. Bring to a boil, stirring often. Reduce heat and simmer, stirring occasionally, for about 20 minutes or until liquid is absorbed. Add the remaining broth and simmer, stirring occasionally, for about 20 minutes or until barley is tender and mixture is creamy (there should still be some liquid).
3. Stir in asparagus and simmer, stirring occasionally, for 4 to 5 minutes or until tender. Stir in peas, half the basil, cheese, lemon zest and lemon juice; simmer for 1 minute or until heated through. Serve sprinkled with the remaining basil.

Calories: 345
Total fat: 6 g
Saturated: fat 2 g
Cholesterol: 10 mg
Sodium: 430 mg
Carbohydrate: 57 g
Fiber: 15 g
Protein: 12 g
Calcium: 183 mg
Iron: 2.8 mg

Lemon Drop Scones

If our tea tutorials didn’t inspire you to spend an afternoon with Camellia sinensis, these honey-sweetened lemon scones just might provide the motivation you need. This recipe, reprinted from Camilla V. Saulsbury’s 5 Easy Steps to Healthy Cooking, is a deliciously light treat.

Lemon Drop Scones

Makes 12 scones.

Ingredients

• 2 cups whole wheat pastry flour
• 2 teaspoons baking powder
• 1/2 teaspoons baking soda
• 1/4 teaspoon fine sea salt
• 1 large egg
• 1 cup nonfat plain yogurt
• 1/4 cup liquid honey
• 3 tablespoons unsalted butter, melted
• 2 tablespoons finely grated lemon zest
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoons vegetable oil
• Large rimmed baking sheet, lined with parchment paper

Directions

1. Preheat oven to 400 degrees.
2. In a large bowl, whisk together flour, baking powder, baking soda and salt.
3. In a medium bowl, whisk together egg, yogurt, honey, butter, lemon zest, lemon juice and oil until well blended.
4. Add the egg mixture to the flour mixture and stir until just blended.
5. Drop dough by 1/4 cup measures 2 inches apart on prepared baking sheet.
6. Bake in preheated oven for 14 to 19 minutes or until tops are golden brown and a toothpick inserted in the center comes out clean. Let cool on pan on a wire rack for 5 minutes, then transfer to the rack to cool for 5 minutes. Serve warm or let cool completely.

Tip: An equal amount of white whole wheat flour may be used in place of the whole wheat pastry flour. Alternatively, use half whole wheat flour and half unbleached all-purpose flour.

Storage Tip: Store the cooled scones in an airtight container at room temperature for up to 2 days or in the freezer for up to 3 months. Let thaw at room temperature for 1 to 2 hours before serving.

Per scone:
Calories 159
Total fat 7 g
Saturated fat 3 g
Cholesterol 22 mg
Sodium 249 mg
Carbohydrate 24 g
Fiber 3 g
Protein 4 g
Calcium 73 mg
Iron 0.7 mg