Nutrition Facts

  • One serving:
  • (3/4 cup)
  • Calories:
  • 238
  • Fat:
  • 9 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 0 mg
  • Sodium:
  • 498 mg
  • Carbohydrate:
  • 33 g
  • Fiber:
  • 6 g
  • Protein:
  • 7 g
  • Diabetic Exchange:
  • 2 starch, 1-1/2 fat.


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Three-Grain Pilaf

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This an old family recipe that everyone still looks forward to. The satisfying combination of brown rice, pearl barley and bulgur makes this tasty side dish special enough for company. -Mary Knudson of Bermuda Dunes, California

SERVINGS: 5

CATEGORY: Side Dish

METHOD:

TIME: Prep: 5 min. Cook: 50 min.

Ingredients:

  • 1 large onion, chopped
  • 1 garlic clove, minced
  • 2 tablespoons olive oil
  • 2/3 cup shredded carrot
  • 1/3 cup uncooked brown rice
  • 1/3 cup uncooked medium pearl barley
  • 1/3 cup uncooked bulgur
  • 2 cups vegetable or reduced-sodium chicken broth
  • 1/4 cup sherry, optional
  • 1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano
  • 1 teaspoon minced fresh basil or 1/4 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/3 cup minced fresh parsley
  • 1/3 cup sliced almonds, toasted

Directions:

In a large nonstick skillet, saute onion and garlic in oil for 2 minutes. Add carrot; saute for 2 minutes or until the vegetables are crisp-tender. Stir in the rice, barley and bulgur; saute for 4 minutes or until grains are lightly browned. Gradually add broth and sherry if desired. Bring to a boil. Reduce heat; stir in oregano, basil, salt and pepper. Cover and simmer for 40-45 minutes or until grains are tender and the liquid is absorbed. Stir in parsley and sprinkle with almonds. Yield: 5 servings.

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