Cracked Wheat Pilaf Recipe


Difficulty LevelEasyHealth IndexHealthy


 Onion1 , chopped
 Cracked wheat1 Cup (16 tbs)
 Chicken stock2 Teaspoon
 Water2 Cup (32 tbs), boiling
 Soy sauce2 Teaspoon
 Seasoning To Taste (without salt)

Nutrition Facts

Serving size: Complete recipe

Calories 586 Calories from Fat 19

% Daily Value*

Total Fat 2 g3.5%

Saturated Fat 0.44 g2.2%

Trans Fat 0 g

Cholesterol 0.3 mg

Sodium 609.7 mg25.4%

Total Carbohydrates 130 g43.2%

Dietary Fiber 30.3 g121.3%

Sugars 6.8 g

Protein 21 g42.3%

Vitamin A 0.3% Vitamin C 17%

Calcium 8.7% Iron 23.6%

*Based on a 2000 Calorie diet


1. Saute chopped onion and cracked wheat in chicken stock until onion is transparent.
2. Add 2 cups boiling water. Reduce heat, cover, and cook until liquid is absorbed, about 15 minutes.
3. Add soy sauce, if desired. To reduce sodium content, omit soy sauce and season with other herbs or spices.