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Barley and Wild Rice Pilaf


Barley and Wild Rice Pilaf

Barley and Wild Rice Pilaf

Yield

Makes 8 servings

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

  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

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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