Multigrain Pilaf With Sunflower Seeds
I've been saving this recipe for several months now, I've had such a craving for whole grains. I'm posting it here and then I will remember to make it. It would be wonderful warm with roasted meats, but I'm thinking it will be just as wonderful cold in summer or room temperature, as well! Make this vegetarian by subbing vegie broth for the chicken broth. From Cooking Light, Sept. 2006.
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INGREDIENTS
Nutrition- 4
- 1⁄3cup sunflower seeds
- 1⁄2
- 2teaspoons butter
- 1
- 2 1⁄2cups water
- 1 1⁄2cups reduced-sodium fat-free chicken broth
- 1⁄2cup uncooked pearl barley
- 1⁄2
- 1⁄2cup dried currant
- 1⁄4cup uncooked bulgur
- 1⁄4cup chopped fresh parsley
- 1⁄4teaspoon fresh ground black pepper
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DIRECTIONS
- Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside.
- Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately.
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