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Barley and Wild Rice Pilaf Recipe
|Uncooked wild rice||1⁄2 Cup (8 tbs)|
|Olive oil||2 Tablespoon, divided|
|Onion||1 Medium, chopped|
|Pearl barley||1 Cup (16 tbs), uncooked|
|Garlic||3 Clove (15 gm), minced|
|Chicken broth||4 Cup (64 tbs)|
|Red bell pepper||1 Large, cut into 1/4 inch pieces|
|Fresh mushrooms||3 Ounce, thinly sliced|
|Frozen green peas||1⁄2 Cup (8 tbs), thawed|
|Shredded carrot||1⁄2 Cup (8 tbs)|
|Dried oregano leaves/1 tablespoon chopped fresh oregano||1 Teaspoon|
Calories 343 Calories from Fat 98
% Daily Value*
Total Fat 11 g17.2%
Saturated Fat 1.6 g7.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 832 mg34.7%
Total Carbohydrates 52 g17.5%
Dietary Fiber 8.3 g33.4%
Sugars 10 g
Protein 11 g21.1%
Vitamin A 116.7% Vitamin C 121.7%
Calcium 7.5% Iron 12.9%
*Based on a 2000 Calorie diet
2. 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.
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 until vegetables are tender.
5. Stir bell pepper mixture into rice mixture. Garnish with fresh oregano, if desired.