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Wild Rice and Barley Pilaf

 

This quick and savory side dish is made with wild rice, mushrooms and pearl barley.
457

Yield

5

servings

Prep

30

min

Cook

90

min

Ready

120

min

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

Ingredients

1 each onions
minced
½ pound mushrooms
sliced
1 each garlic cloves
minced
1 cup wild rice
3 ½ cups chicken broth
½ cup pearl barley
1 x salt and black pepper
*

Directions

In a 12 inch frying pan or 2 to 3 quart pan, combine onion, mushrooms, garlic, and ½ cup water. Cook, uncovered, on high heat until liquid evaporates and a brown film forms in pan, about 15 minutes; stir often. Add 2 or 3 tablespoons water and stir to free the brown film; cook until the film forms again. Repeat this step 4 or 5 times until onions are richly browned, about 15 minutes.

Rinse and drain rice. Mix with broth in pan. Bring to a boil on high heat; cover, and simmer 30 minutes. Rinse and drain barley. Add to rice; simmer until grains are tender to bite but just slightly chewy, about 20 minutes longer.

Season with salt and pepper to taste. Makes 5 or 6 servings.

Per serving: 184 cal. (7.3 percent from fat); 7.8 g protein; 1½ g fat (0.7 g sat.); 217 g carbo.; 36 mg sodium; 0 mg chol.

 

* not incl. in nutrient facts

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Comments

chefB
minnesota
 over 9 years ago

The only suggestions I can make as a chef, are, cook the Wild Rice for 45 to 50 min and after you add the Barley, cover and simmer and add water as needed. Also, Forget the 1st paragraph. Saute veggies and continue to paragraph two.

Nutrition Facts

Serving Size 290g (10.2 oz)
Amount per Serving
Calories 18512% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 246mg 10%
Total Carbohydrate 11g 11%
Dietary Fiber 5g 18%
Sugars g
Protein 19g
Vitamin A 0% Vitamin C 6%
Calcium 2% Iron 8%
* based on a 2,000 calorie diet How is this calculated?

 

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