Multi-Grain Pilaf

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Ingredient List: 

2 teaspoons vegetable oil
1/2 cup dry bulgur
1/4 cup dry white long-grain rice*
1/4 cup dry pearled barley
1 tablespoon dry chicken bouillon, reduced sodium
2 cups hot water
1/4 cup coarsely grated carrots
1/4 cup chopped green onions
1/4 cup frozen peas
1/2 cup sliced almonds, natural (optional)


Add oil to wok or skillet and heat on medium-high. Add grains and sauté 7 minutes, stirring occasionally.

Dissolve bouillon in hot water and stir into grains; add carrots and onions. Cover, reduce heat and simmer 25 to 30 minutes. Stir occasionally until liquid is absorbed and grains are tender. Add frozen peas 5 minutes before end of cooking time.

Remove from heat, let stand 5 minutes and fluff with fork. Garnish with almonds (if desired).

*Do not substitute with minute or brown rice.

Servings: 4

Calories/Serving: 185

Nutrition: Each serving provides approximately: 185 calories, 5 g protein, 36 g carbohydrates, 6 g fiber, 3.0 g fat (0 g saturated), 0 mg cholesterol, 60 mcg DFE folate, 1.5 mg iron, 195 mg sodium. (Optional ingredients are not included in the nutritional analysis.)

Source: Wheat Foods Council