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Barley and Wild Rice Pilaf




Source of Recipe


internet


List of Ingredients




1/2 cup uncooked wild rice
2 Tablespoons olive oil, divided
1 medium onion, chopped
1 cup uncooked pearl barley
3 cloves garlic, minced
4 cups fat-free, reduced-sodium chicken broth
1 large red bell pepper, cut into 1/4-inch pieces
3 ounces fresh mushrooms, thinly sliced
1/2 cup frozen green peas, thawed
1/2 cup shredded carrot
1 teaspoon dried oregano leaves or 1 tablespoon chopped fresh oregano


Recipe



Rinse rice in fine strainer under cold running water. Drain; set aside.

Heat 1 tablespoon oil in 3-quart saucepan over medium-high heat. Add onion; cook and stir about 10 minutes or until tender. Add barley, rice and garlic; cook and stir over medium heat 1 minute.

Stir in chicken broth. Bring to a boil over medium-high heat. Reduce heat to low; simmer, covered, about 1 hour or until barley and rice are tender.

Heat remaining 1 tablespoon oil in large skillet over medium-high heat. Add bell pepper, mushrooms, peas, carrot and dried oregano; cook and stir 5 to 6 minutes or until vegetables are tender.

Stir bell pepper mixture into rice mixture. Garnish with fresh oregano, if desired.

Makes 8 servings.

Nutrients per Serving: Calories 180, Calories from Fat 19 %, Total Fat 4 g, Saturated Fat 1 g, Carbohydrate 32 g, Fiber 6 g, Protein 6 g, Sodium 35 mg
Dietary exchanges 2 Starch 1 Vegetable 1 Fat