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Multigrain Pilaf Recipe

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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.
TOTAL TIME: Prep: 20 min. Bake: 1 hour
MAKES:12 servings
TOTAL TIME: Prep: 20 min. Bake: 1 hour
MAKES: 12 servings

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

Nutritional Facts

3/4 cup equals 155 calories, 4 g fat (trace saturated fat), trace cholesterol, 213 mg sodium, 25 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

Directions

  1. 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.
  2. Dissolve bouillon in boiling water; stir in the seasoning blend and sherry or additional water. Carefully pour over grain mixture; stir to combine.
  3. Cover and bake at 350° for 60-70 minutes or until grains are tender. Yield: 12 servings.
Originally published as Multigrain Pilaf in Light & Tasty August/September 2007, p46

Nutritional Facts

3/4 cup equals 155 calories, 4 g fat (trace saturated fat), trace cholesterol, 213 mg sodium, 25 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

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