A tasty barley risotto that helps your blood sugar

We've created this blood sugar-friendly version of a tasty risotto, which swaps nutty tasting whole grain barley for the white rice. Try this on its own or as a blood-sugar-friendly side.

• 2 cans (284 ml/14 1/2 oz) vegetable broth or reduced-sodium chicken broth
• 175 ml (3/4 c) water
• 450 g (1 lb) asparagus, stem ends snapped off, cut into 2.5 cm (1 in) lengths
• 15 ml (1 tbsp) olive oil
• 125 ml (1/2 c) chopped scallions
• 200 g (1 c) quick-cooking barley
• 50 g (1/2 c) grated Parmesan cheese
• 50 ml (1/4 c) chopped fresh parsley or snipped chives
• 10 ml (2 tsp) freshly grated lemon zest
• 15 ml (1 tbsp) lemon juice
• Pinch of salt
• Freshly ground pepper to taste

Preparation time: 20 minutes. Cooking time: 20 minutes. Serves 4.

1. Combine the broth and water in a medium pot. Bring to a simmer over medium heat. Drop in the asparagus and cook, uncovered, until crisp-tender, two to four minutes. Transfer the asparagus to a plate with a slotted spoon and set aside. Reduce the heat to low and keep the broth at a bare simmer.
2. Heat the oil in a Dutch oven over medium heat. Add the scallions and cook, stirring, until softened, about one minute. Add the barley and cook, stirring, for 30 seconds. Add about 250 millilitres (one cup) of the hot broth and cook, stirring, until most of the liquid has been absorbed, one to 1 1/2 minutes.
3. Continue to simmer and stir almost constantly, adding broth about 125 millilitres (1/2 cup) at a time. Wait until most of it has been absorbed before adding more, until barley is tender and risotto has creamy consistency, about 15 minutes.
4. Add the reserved asparagus and stir until heated through, about one minute. Remove the risotto from the heat.
5. Stir in the Parmesan, parsley, lemon zest, lemon juice, salt and pepper.

Per serving:

• 221 calories
• 9 g protein
• 7 g carbohydrates
• 3 g fibre
• 7 g total fat
• 3 g saturated fat
• 13 mg cholesterol
• 319 mg sodium

A creamy risotto is traditionally made with arborio rice, which can be bad for you if you're watching your blood sugar. Since risotto requires almost constant stirring, quick-cooking barley is a more practical choice then pearl barley.