Nutrition Facts

  • One serving:
  • 3/4 cup
  • Calories:
  • 155
  • Fat:
  • 4 g
  • Saturated Fat:
  • 0 g
  • Cholesterol:
  • 0 mg
  • Sodium:
  • 213 mg
  • Carbohydrate:
  • 25 g
  • Fiber:
  • 5 g
  • Protein:
  • 6 g
  • Diabetic Exchange:
  • 1-1/2 starch, 1/2 fat.


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Multigrain Pilaf

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Packed with rice, lentils and barley, this filling side dish has a rich, nutty taste and texture. Lillian Zurock serves it often on her grain farm in Spirit River, Alberta.

SERVINGS: 12

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep: 20 min. Bake: 1 hour

Ingredients:

  • 1 medium onion, chopped
  • 1 tablespoon canola oil
  • 1/2 cup medium pearl barley
  • 1/2 cup uncooked brown rice
  • 1/2 cup uncooked wild rice
  • 1/2 cup dried lentils, rinsed
  • 1/2 cup sliced almonds
  • 1 tablespoon chicken bouillon granules
  • 4-1/2 cups boiling water
  • 1 tablespoon salt-free seasoning blend
  • 2 tablespoons sherry or additional water

Directions:

In a large nonstick skillet coated with cooking spray, saute onion in oil for 2 minutes. Add the barley, brown rice, wild rice, lentils and almonds; saute 5-6 minutes longer or until almonds are lightly browned. Transfer to a 3-qt. baking dish coated with cooking spray.
    Dissolve bouillon in boiling water; stir in the seasoning blend and sherry or additional water. Carefully pour over grain mixture; stir to combine.
    Cover and bake at 350° for 60-70 minutes or until grains are tender. Yield: 12 servings.


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