Great Grain Pilaf
Bored with boiled rice? Try this fun pilaf from Joyce Graves of Sterling Heights, Michigan. "This pilaf is mild tasting and a great way to include fiber in your diet," writes Joyce. "Because I like experimenting with different grains, I buy at a bulk food store. Being able to purchase just the amount you need for a recipe is a real advantage."
Total TimePrep: 5 min. Cook: 30 min.
- 1/2 cup chopped green onions
- 2 garlic cloves, minced
- 2 teaspoons butter
- 1 cup uncooked long grain rice
- 1/2 cup bulgur
- 1/4 cup quick-cooking barley
- 3 cups reduced-sodium chicken broth or vegetable broth
- 1/2 teaspoon salt
- Dash pepper
- 1/3 cup minced fresh parsley
- In a large saucepan, saute onions and garlic in butter until tender. Add the rice, bulgur and barley; cook and stir for 5 minutes.
- Gradually stir in the broth, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 25 minutes or until grains are tender and broth is absorbed. Stir in parsley.
Editor's NoteLook for quinoa in the cereal, rice or organic food aisle.
Nutrition Facts2/3 cup: 154 calories, 2g fat (1g saturated fat), 4mg cholesterol, 202mg sodium, 30g carbohydrate (0 sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 starch.
Originally published as Great Grain Pilaf in Light & Tasty June/July 2004