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Ingredients
Preparation
1. Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker.
2. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to 3 1/2 hours on high or low.
3. Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.
Calories: 242, Saturated Fat: 2g, Sodium: 474mg, Dietary Fiber: 8g, Total Fat: 6g, Carbs: 36g, Cholesterol: 9mg, Protein: 10g
- 2 teaspoon fennel seed
- 1 large fennel bulb(s), cored and finely diced, (or 2 small bulbs), plus 2 tablespoons chopped fronds
- 1 cup(s) barley, pearl, or short-grain brown rice
- 1 small carrot(s), finely chopped
- 1 large shallot(s), finely chopped
- 2 clove(s) garlic, minced
- 4 cup(s) broth, reduced-sodium chicken, or "no chicken" broth
- 1 1/2 cup(s) water, divided
- 1/3 cup(s) wine, dry white
- 2 cup(s) beans, green, French-cut, frozen
- 1/2 cup(s) cheese, grated Parmesan
- 1/3 cup(s) olives, black, oil cured, coarsely chopped
- 1 tablespoon lemon zest, freshly grated
- pepper, black ground, to taste
Preparation
1. Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker.
2. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to 3 1/2 hours on high or low.
3. Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.
Calories: 242, Saturated Fat: 2g, Sodium: 474mg, Dietary Fiber: 8g, Total Fat: 6g, Carbs: 36g, Cholesterol: 9mg, Protein: 10g