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Barley and Wild Rice Pilaf
Barley and Wild Rice Pilaf
YIELD Makes 8 servings
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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 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 or 1 tablespoon chopped fresh oregano |
PREPARATION:
- Rinse rice in strainer under cold running water. Drain; set aside.
- Heat 1 tablespoon oil in large saucepan over medium 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.
This recipe appears in:
Rice & Grains
NUTRITIONAL INFORMATION:
| Fiber | 6 g |
| Carbohydrate | 32 g |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 19 % |
| Calories | 180 |
| Protein | 6 g |
| Sodium | 35 mg |
DIETARY EXCHANGE:
| Vegetable | 1 |
| Starch | 2 |
| Fat | 1 |
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