Barley Risotto with Spinach

Serves 6



  • 3 cloves of garlic, minced
  • 2 Tbsp olive oil
  • 1 cup pearled barley
  • 3 cups fat-free milk
  • 5 ounces baby spinach
  • ¼ cup sun-dried tomatoes, diced
  • ½ cup low sodium chicken broth
  • 3 green onions, sliced
  • ½ cup grated Parmesan cheese


  1. Saute garlic in oil until lightly golden. Stir in barley, add the milk and bring to a boil. Reduce to a simmer and cook, stirring often until the milk is absorbed and the barley is beginning to stick to the skillet, about 20 minutes.

  2. Stir in 1 cup of water and continue cooking until barley is tender, about 5-10 minutes. If needed, add more water, ½ cup at a time, to keep the risotto moist until the barley is tender.

  3. Stir in spinach, tomatoes, broth, green onions and ¼ cup of the Parmesan, heat through. Sprinkle remaining Parmesan on the top, right before serving.


Nutrition Facts


Calories:  285

Total fat: 9 g

Saturated fat: 3 g

Cholesterol: 18 mg

Sodium: 284 mg

Carbohydrates: 35 g

Fiber: 6 g

Sugar: 1 g

Protein: 16 g