Barley and Wild Rice Pilaf
Yield: Makes 8 servings
Ingredients:
1/2
cup uncooked wild rice
2
tablespoons olive oil, divided
1
cup uncooked pearl barley
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
teaspoon dried oregano or 1 tablespoon chopped fresh oregano
Preparation:
1.
Rinse rice in strainer under cold running water. Drain; set aside.
2.
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.
3.
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.
4.
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.
5.
Stir bell pepper mixture into rice mixture. Garnish with fresh oregano, if desired.
Nutritional Information:
| Serving Size: |
| 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 |