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So-Good Pilaf Recipe

Packed with good-for-you grains, this hearty side dish certainly sticks to your ribs. Carrots, parsley and spinach give it great color, while almonds add a delightful crunch. Linda Niceswanger - Cols, Ohio

This recipe is:

Healthy

Diabetic Friendly

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So-Good Pilaf Recipe

Prep: 10 min. Cook: 50 min.

Yield: 6 Servings

10 50 60

Ingredients

1 medium onion, chopped
1 medium carrot, chopped
2 garlic cloves, minced
1 tablespoon butter
1/3 cup uncooked medium pearl barley
1/3 cup uncooked brown rice
1/3 cup uncooked bulgur
2-1/2 cups reduced-sodium chicken broth or vegetable broth
1/4 cup white wine or additional broth
1 tablespoon minced fresh sage or 1 teaspoon rubbed sage
1/4 teaspoon white pepper
1/3 cup minced fresh parsley
1/3 cup chopped almonds, toasted
1/4 cup canned chopped green chilies
2 cups fresh baby spinach, optional

Directions

In a large nonstick skillet, saute the onion, carrot and garlic in butter until tender. Add the barley, rice and bulgur; saute 3 minutes longer.
Add the broth, wine, sage and pepper; bring to a boil. Reduce heat; cover and simmer for 40-45 minutes or until the grains are tender. Remove from the heat. Stir in the parsley, almonds and chilies. Serve immediately over spinach if desired. Yield: 6 servings.

Nutritional Facts 2/3 cup equals 195 calories, 6 g fat (2 g saturated fat), 5 mg cholesterol, 287 mg sodium, 29 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1 fat.

Originally published as So-Good Pilaf in Healthy Cooking August/September 2008, p60