Get enough milk products with some help from chef Anna Olson
To help you get your recommended daily servings of milk products, chef Anna Olson has created four new nutritious recipes that are sure to get you cooking. Enjoy!
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Chicken & Mushroom Barley "Risotto" with Pear & Asiago
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Quark & Yogurt Cheesecake with Blueberry Preserves
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Cinnamint Hot Chocolate & Apricot Almond Mini Muffins
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Tandoori-Style Roasted Cod with Cucumber Raita
Chicken & Mushroom Barley "Risotto" with Pear & Asiago
Milk replaces chicken stock as Anna Olson mixes simple ingredients to make magical results in her Mushroom Barley Risotto. The milk makes the risotto taste decadently creamy, and you can control how much cheese you add, to keep the fat to a minimum.
Whether it’s milk, yogurt or cheese, you’ll love all the ways you can get at least two servings every day.
Did you know?
Many studies show that an adequate consumption of milk products in tandem with a healthy lifestyle could help protect against certain diseases, such as colon cancer.
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Yield: 6 servings
Ingredients
- 1/4 cup (50 mL) butter, divided
- 1 onion, diced
- 1 lb (500 g) cremini or button mushrooms, sliced
- 1 clove garlic, minced
- 1 tbsp (15 mL) finely chopped fresh thyme
- 1 1/4 cups (300 mL) pearl barley, rinsed and drained
- 6 cups (1.5 L) 1% or 2% milk
- 2 cups (500 mL) cubed cooked chicken (white meat only)
- 2 Barlett pears, cored and cubed
- 6 cups (1.5 L) fresh baby spinach leaves
- 4 oz (125 g) Canadian Asiago cheese, coarsely grated (about 1 cup/250 mL)
- Salt and pepper
Preparation
- In a large, heavy-bottom pot, melt 2 tbsp (30 mL) of butter over medium heat. Add onion and mushrooms, sauté for about 8 minutes or until onion is translucent and any excess liquid from the mushrooms has evaporated. Stir in garlic and thyme; sauté for 1 minute.
- Add barley and stir for 1 minute, to coat with butter. Add 1 cup (250 mL) of milk; cook stirring constantly, until all of the milk is absorbed. Continue, to add milk, 1 cup (250 mL) at a time; stirring after each addition until completely absorbed. Cook at a gentle simmer and reduce the heat to low if needed. (You should leave the pot uncovered, but you can leave it for up to 5 minutes without stirring after each addition of milk.) This takes about 35 minutes.
- When adding final cup of milk, stir in chicken and pears to warm through.
- Gradually stir in spinach until it has wilted. Stir in remaining 2 tbsp (30 mL) of butter and Canadian Asiago cheese until melted. Season to taste with salt and pepper and serve immediately.
Nutritional information
| Per serving | |
| Energy | 536 Calories |
| Protein | 36 g |
| Carbohydrate | 60 g |
| Fat | 18 g |
| Fibre | 10.2 g |
| Sodium | 373 mg |
Top 5 nutrients provided by a serving of this recipe
| Nutrient | % DV* |
| Calcium | 47% / 516 mg |
| Selenium | 96% |
| Vitamin B12 | 84% |
| Vitamin D | 68% |
| Riboflavin | 65% |
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
