Barley Risotto with Scallops and Orange Sauce
Healthy, because
Even smarter
Nutritional values
This dish contains powerful lean protein from the scallops and plenty of fiber from the barley.
It is best to use whole grain risotto rice - the cooking time is somewhat longer, but the unpeeled version of this grain provides much more fiber, vitamins and minerals.
(Percentage of daily recommendation)
| Calorie | 639 cal. | (30 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 5.3 μg | (27 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 819 mg | (20 %) | ||
| Calcium | 413 mg | (41 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 11 mg | (73 %) | ||
| Iodine | 146 μg | (73 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 456 mg | |||
| Cholesterol | 200 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 4 scallions
- 2 Tbsps olive oil
- 9 ozs Pearl barley
- 8 ozs dry white wine
- salt
- freshly groundd peppers
- 26 ozs Vegetable broth
- 4 ozs Snow peas
- 4 ozs fresh Spinach
- 2 sprigs Sage
- 1 organic Orange
- 8 Scallop (side muscle removed)
- 4 Tbsps butter
- 2 Tbsps Orange liqueur
- 3 ozs Parmesan (or Pecorino)
- 1 handful Daisy (for garnish)
Preparation steps
Rinse, trim and thinly slice the scallions. Set the dark green aside. Heat the oil in a pan and saute the whites briefly. Add the barley stirring to coat then pour in the wine. Season with salt and pepper and pour in a little broth. Bring to a boil, stirring and gradually pour in the remaining broth,stirring frequently until the barley is creamy and cooked but has a slight bite, about 30 minutes.
Meanwhile, rinse the snow peas and remove the strings. Blanch in a pot of boiling salted water until crisp-tender, about 1 minute. Drain and halve or cut into thirds crosswise. Rinse the spinach and coarsely chop. Rinse the sage, shake dry, pluck off the leaves, set some leaves aside for garnish and coarsely chop the rest.
Rinse the orange, wipe dry and grate the zest. Juice the orange. Rinse the scallops and pat dry. Season with salt and pepper. Heat 2 tablespoons of butter in a skillet and saute the scallops until golden brown on both sides, about 1 minute per side. Add the zest, orange juice and liqueur and bring to a boil. Let reduce slightly and remove from the heat.
Grate the cheese and put some aside for garnishing. In a bowl, mix together the remaining cheese, remaining butter, the scallion greens, spinach, and herbs and stir into the risotto. Cook briefly until spinach is slightly wilted. Season with salt and pepper. Arrange on plates and top with the scallops and the orange sauce. Serve garnished with the daisy blossoms and the remaining herbs.
