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Five Grain Pilaf

 

308

Yield

12

servings

Prep

15

min

Cook

60

min

Ready

90

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

1 cup currants
¼ cup orange juice
fresh
1 teaspoon olive oil
1 teaspoon garlic
minced
½ cup onions
finely chopped
2 cups mushrooms
sliced
1 cup pearl barley
½ cup wheat berries
soft
*
¼ cup millet
¼ cup wild rice
¼ cup brown rice
3 cups chicken broth
1 cup scallions, spring or green onions
chopped
1 cup almonds
slivered, toasted
*
1 cup italian parsley
minced
1 x salt and black pepper
*

Directions

Preheat the oven to 350℉ (180℃).

Plump the currants in the orange juice for 20 minutes.

In a large Dutch oven with a tight fitting lid, heat the olive oil over medium heat.

Add the garlic and onion and sauté for 5 minutes.

Add the mushrooms and sauté for 3 to 5 minutes, until softened.

Add the barley, wheat berries, millet, wild and brown rice.

Stir to coat with the oil and cook, stirring, for 10 to 15 minutes.

The grains should be soft to the tooth.

Stir in the chicken brothand bring to a boil.

Cover and place in oven; bake for 30 minutes.

Remove the pilaf from the oven; stir in the scallion, currants and soaking liquid, toasted almonds, and parsley.

Season with salt and pepper to taste.

Serve immediately.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 135g (4.8 oz)
Amount per Serving
Calories 13412% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 93mg 4%
Total Carbohydrate 9g 9%
Dietary Fiber 4g 15%
Sugars g
Protein 10g
Vitamin A 11% Vitamin C 46%
Calcium 3% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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