North Dakota Wheat Commission dtn events about resources stay
buyers wheat consumers research publications
Home





   

   

   

   

      

   



Consumers
Printer Friendly
Previous | Next 23 of 36

Print | 3X5 | 4X6 | Full Page |
 

Multi-Grain Pilaf


Ingredients
2 teaspoons vegetable oil
½ cup dry bulgur
¼ cup dry white long-grain rice*
¼ cup dry pearled barley
1 tablespoon chicken bouillon
2 cups hot water
¼ cup coarsely grated carrots
¼ cup chopped green onions
¼ cup frozen peas
½ cup sliced almonds, toasted(optional)
*Do not substitute minute or brown rice.

Instructions
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. Makes 3 ½ cups. Serves 4.


Nutritional Information
Each serving provides: 189 calories, 5.5 g protein, 35 g carbohydrates, 3.3 g fat, 5.8 g fiber, 0 mg cholesterol, 1.5 mg iron, 760 mg sodium.