Fennel is a delicious plant from bulb to seed. The mild flavor is reminiscent of licorice, but in a light and fresh way that primarily adds sweetness to the dishes it accompanies. This barley dish, which is made in a slow cooker to achieve a risotto-like texture, is the perfect place for fennel to show you just how beautifully it can make your food sing.
Ingredients
- 2 tsp. fennel seeds
- 1 fennel bulb, diced
- 1 cup pearl barley
- 1 carrot, finely chopped
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 1½ cups water, divided
- ⅓ cup dry white wine
- 1 (16 oz.) bag frozen green beans
- ½ cup grated Parmesan cheese
- ⅓ cup chopped black olives
- 1 Tbsp. lemon zest
-
Pepper to taste
Optional Garnishes*:
- 2 Tbsp. chopped fennel fronds
Directions
- Combine the fennel seeds, fennel bulb, barley, carrot, shallot, and garlic in a large slow cooker. Stir in broth, 1 cup water, and wine. Cover and cook on HIGH until the barley is tender and the risotto is thick and creamy (2-3 hours).
- Shortly before serving, cook green beans according to package directions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest, and pepper into the risotto. Serve garnished with chopped fennel fronds.
*Optional garnishes have not been included in the rating of this recipe.
Nutrition Facts
6 servings per container
Serving Size 415 g
| Amount per serving | ||
|---|---|---|
| Calories | 230 | |
| % Daily Value* | ||
| Total Fat 3.5g | 4% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 1g | ||
| Cholesterol 6mg | 2% | |
| Sodium 260mg | 11% | |
| Total Carbohydrate 40g | 15% | |
| Dietary Fiber 9.5g | 32% | |
| Total Sugars 5g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 26g | ||
| Protein 9g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 143.7mg | 10% | |
| Iron 2.6mg | 15% | |
| Potassium 490mg | 10% | |
| Vitamin A 143.8mcg | 15% | |
| Vitamin C 17.4mg | 20% | |
| Vitamin E 0.8mg | 6% | |
| Vitamin K 60.8mcg | 50% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 4mg | 25% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 34.3mcg | 9% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 1mcg | 4% | |
| Chloride 121.3mg | 6% | |
| Pantothenate 0.4mg | 0% | |
| Phosphorus 174mg | 15% | |
| Iodine 0mcg | 0% | |
| Magnesium 59.6mg | 15% | |
| Zinc 1.4mg | 10% | |
| Selenium 15.9mcg | 30% | |
| Copper 0.3mg | 35% | |
| Manganese 0.9mg | 40% | |
| Chromium 0mcg | 0% | |
| Molybdenum 3.1mcg | 6% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Low Sodium Chicken Broth (chicken Broth (filtered Water, Chicken), Chicken Flavor, Natural Chicken Flavor (chicken Broth, Salt), Evaporated Cane Juice, Autolyzed Yeast Extract, Onion Powder, Turmeric, Flavor), Green Beans, Water, Fennel, Pearled Barley, White Wine, Carrots, Black Olives (ripe Olives, Water, Salt, Ferrous Gluconate (to Stabilize Color)), Parmesan Cheese ((pasteurized Part-skim Cow's Milk, Cheese Cultures, Salt, Enzymes), Cellulose Powder Added To Prevent Caking, Potassium Sorbate To Protect Flavor), Shallots, Garlic, Lemon Zest, Fennel Seed.
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