Lamb Steaks on Barley Risotto
Cereal barley provides plenty of protein, as well as satiating carbohydrates and the nerve mineral magnesium.
Their alias name "rolling barley" tells you what barley is made of: By peeling, grinding and polishing the barley grain, the spherical barley shape is created. The finest are the so-called pearl barley, which can be used like rice.
(Percentage of daily recommendation)
|Calorie||554 kcal||(26 %)|
|Protein||55 g||(56 %)|
|Fat||22 g||(19 %)|
|Carbohydrates||31 g||(21 %)|
|Sugar added||2 g||(8 %)|
|Roughage||5.5 g||(18 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0.7 μg||(4 %)|
|Vitamin E||2.1 mg||(18 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.5 mg||(45 %)|
|Niacin||21.1 mg||(176 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||57 μg||(19 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||7.6 μg||(17 %)|
|Vitamin B₁₂||3.6 μg||(120 %)|
|Vitamin C||24 mg||(25 %)|
|Potassium||697 mg||(17 %)|
|Calcium||165 mg||(17 %)|
|Magnesium||80 mg||(27 %)|
|Iron||6.1 mg||(41 %)|
|Iodine||14 μg||(7 %)|
|Zinc||9 mg||(113 %)|
|Saturated fatty acids||7.8 g|
|Uric acid||355 mg|
- 10 grams dried Morel
- 1 large onion (about 75 grams)
- 2 small garlic
- 1 small carrot (75 grams)
- 1 piece Celery root (about 75 grams)
- 3 tablespoons olive oil
- 100 grams Pearl barley
- 100 milliliters white wine (or white grape juice)
- 600 milliliters Vegetable broth
- 8 large shallots
- 4 Lamb steak (about 170 grams)
- 75 milliliters black Currant juice (or blueberry juice)
- 1 tablespoon Red currant jelly
- 30 grams Parmesan
- 30 grams Cream cheese (13% fat)
Rinse morels thoroughly under running water and then soak for 10 minutes in warm water.
Peel onion and garlic and finely chop. Rinse, peel and finely dice carrot and celery root.
Heat 1 tablespoon olive oil in a large pot. Sauté onion and garlic until translucent. Add barley and sauté briefly.
Drain morels through a sieve adding the soaking liquid to the barley. Add wine or juice and bring to a boil, stirring frequently until liquid has been absorbed. Add vegetable stock, bring to a boil and simmer on lowest heat for 20 minutes, stirring often.
Peel shallots and cut in half lengthwise.
Mix shallots in a heavy skillet with 1 teaspoon oil. Add salt, pepper, and sauté over medium heat. Cover and simmer on low heat for about 20 minutes, stirring occasionally.
Squeeze remaining liquid from morels. Add morels and diced vegetables to barley. Cook for another 15-20 minutes.
Heat the remaining oil in another pan. Rinse lamb steaks, pat dry, season with salt and pepper and sear on both sides. Place steaks on a baking sheet and bake in preheated oven at 180°C (fan: 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) for 15-20 minutes.
Remove steaks from oven, wrap in aluminum foil and let rest for 5 minutes.
Add black currant juice and red currant jelly to the shallots. Boil over medium heat until syrupy.
Grate Parmesan and mix with cream cheese and barley. Season with salt and pepper. Cut lamb steaks into slices and place on plates with barley risotto. Garnish with shallots. Serve.