So-Good Pilaf Recipe

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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
TOTAL TIME: Prep: 10 min. Cook: 50 min.
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Cook: 50 min.
MAKES: 6 servings

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

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.

Directions

  1. 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.
  2. 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.
Originally published as So-Good Pilaf in Healthy Cooking August/September 2008, p60

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.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

Reviews for So-Good Pilaf

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   (3)
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MY REVIEW
Reviewed Feb. 11, 2014

Love this recipe. It is definitely a good one to introduce other grains into our diet. I skip the almonds as we are not nut eaters, and I don't recommend the vegetable broth; use chicken broth as it is much better.

MY REVIEW
Reviewed Jan. 12, 2009

I liked this recipe for it's great health benefits but it did take longer to cook than indicated.

MY REVIEW
Reviewed Sep. 13, 2008

This is wonderful, especially if you can let it sit for a short while to mix the flavors before serving :)

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