Great Grain Pilaf Recipe

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Bored with boiled rice? Try this fun pilaf from Joyce Graves of Sterling Heights, Michigan. "This pilaf is mild tasting and a great way to include fiber in your diet," writes Joyce. "Because I like experimenting with different grains, I buy at a bulk food store. Being able to purchase just the amount you need for a recipe is a real advantage."

This recipe is:

Healthy

Diabetic Friendly

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Great Grain Pilaf Recipe

Prep: 5 min. Cook: 30 min.

Yield: 8 Servings

5 30 35

Ingredients

1/2 cup chopped green onions
2 garlic cloves, minced
2 teaspoons butter
1 cup uncooked long grain rice
1/2 cup bulgur
1/4 cup quick-cooking barley
3 cups reduced-sodium chicken broth or vegetable broth
1/2 teaspoon salt
Dash pepper
1/3 cup minced fresh parsley

Directions

In a large saucepan, saute onions and garlic in butter until tender. Add the rice, bulgur and barley; cook and stir for 5 minutes.
Gradually stir in the broth, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 25 minutes or until grains are tender and broth is absorbed. Stir in parsley. Yield: 8 servings.

Nutritional Analysis: One serving (2/3 cup) equals 154 calories, 2 g fat (1 g saturated fat), 4 mg cholesterol, 202 mg sodium, 30 g carbohydrate, 3 g fiber, 5 g protein. Diabetic Exchange: 2 starch.

Originally published as Great Grain Pilaf in Light & Tasty June/July 2004, p55