Mushroom & Barley Risotto

Preparation

1. Bring broth and water to a simmer in a large saucepan. Adjust heat to maintain a steady simmer.
2. Heat oil in a large Dutch oven over ­medium-high heat. Add onion and garlic and cook, stirring, until the onion is translucent, about 2 minutes. Add mushrooms and cook, stirring, until they begin to release their juices, 2 to 3 minutes. Add barley and cook, stirring, for 1 minute. Add wine and simmer, stirring, until most of the liquid has evaporated, about 1 minute more. Reduce heat to medium.
3. Add 1/2 cup hot broth to the barley and cook, stirring, until most of the liquid has been absorbed. Continue adding 1/2 cup hot broth at a time and stirring until the liquid has been absorbed after each addition, adjusting the heat to maintain a gentle simmer, until the barley is tender and creamy but still somewhat firm, 35 to 45 minutes. (You might not use all the broth.)
4. Stir arugula into the risotto and cook, stirring, until it is wilted, about 1 minute. Remove the pot from the heat. Stir in cheese, butter and vinegar. Season with pepper.

Nutrition

Per serving: 321 calories; 9 g fat (3 g sat, 5 g mono); 9 mg cholesterol; 48 g carbohydrates; 9 g protein; 10 g fiber; 543 mg sodium; 375 mg potassium.

Nutrition Bonus: Vitamin A (32% daily value).

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 2 fat

Nutrition Note: Barley: When volunteers in a USDA study added barley to the standard (low-fat) American Heart Association diet, LDL “bad” cholesterol levels fell more than twice as far.