Pork with Butternut Squash Barley Risotto


This whole grain risotto includes nutty barley instead of rice, giving each serving a heart-healthy dose of fiber. It has plenty of flavor from cubed squash and pork tenderloin, so your family won't even notice that it's good for them.

Pork with Butternut Squash Barley Risotto
Photo: Andy Lyons
Prep Time:
10 mins
Cook Time:
50 mins
Total Time:
1 hrs
3 cups risotto


  • ½ cup regular barley

  • 1 32 ounce container vegetable stock or broth

  • ½ small butternut squash, peeled, seeded, and cut into cubes (2 cups)

  • ¼ cup snipped fresh basil

  • 1 tablespoon snipped fresh oregano and/or thyme

  • 2 cloves garlic, peeled

  • ¼ teaspoon salt

  • ¼ teaspoon freshly ground black pepper

  • 2 teaspoon olive oil

  • 12 ounce pork tenderloin

  • Snipped fresh basil, oregano, and/or thyme


  1. Heat a 10-inch skillet over medium heat. Add barley; cook and stir 1 to 2 minutes or until toasted. Stir in broth and squash; bring to boiling. Reduce heat. Cover; simmer 30 minutes, stirring occasionally. Uncover; boil 15 minutes more or until squash and barley are tender and most of the liquid is absorbed (mixture should still appear creamy). Remove from heat. Stir in basil and oregano.

  2. Meanwhile, place garlic, salt, and pepper on a cutting board. Using the flat side of a large knife, smash garlic. Drag the flat side of the knife across the garlic in one direction then the opposite direction until a smooth paste forms. Place paste in a small bowl with 1 tsp. of the oil; set aside. Slice pork to 1/4 to 1/2-inch thick; flatten slices with the palm of your hand. Rub garlic mixture over pork slices.

  3. In a 12-inch skillet heat remaining 1 tsp. oil over medium-high heat. Add pork; cook 1 to 2 minutes per side or until browned. Serve pork with barley mixture. Sprinkle with additional fresh herbs.

Nutrition Facts (per serving)

253 Calories
4g Fat
32g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 253
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 55mg 18%
Sodium 960mg 42%
Total Carbohydrate 32g 12%
Total Sugars 4g
Protein 21g
Vitamin C 17.3mg 87%
Calcium 64mg 5%
Iron 2.2mg 12%
Potassium 651mg 14%
Folate, total 27.5mcg
Vitamin B-12 0.3mcg
Vitamin B-6 0.8mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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