Multigrain Pilaf with Sunflower Seeds

8
Servings
10m
Prep Time
1h
Cook Time
1h 10m
Ready In


"This is a diabetic-friendly recipe, with low-glycemic, high fiber grains barley, brown rice, and bulgar. A good substitute side at Thanksgiving for dressing or stuffing."

Original recipe yields 8 servings
OK

Nutritional

  • Serving Size: 1 (174.5 g)
  • Calories 171.3
  • Total Fat - 2.2 g
  • Saturated Fat - 0.3 g
  • Cholesterol - 0.1 mg
  • Sodium - 375.6 mg
  • Total Carbohydrate - 36.3 g
  • Dietary Fiber - 1.5 g
  • Sugars - 6.9 g
  • Protein - 2 g
  • Calcium - 28.8 mg
  • Iron - 1.1 mg
  • Vitamin C - 4.3 mg
  • Thiamin - 0.1 mg

Step 1

Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt. Saute for 2 minutes. Remove from the pan.

Step 2

Heat the pan over medium heat; add the remaining 2 teaspoons oil and butter. Add the leeks and cook for 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water, chicken broth, barley, and brown rice blend; bring to a boil. Cover, reduce heat, and simmer for 35 minutes.

Step 3

Stir in the currants and bulgar; cover, and simmer 10 minutes or until grains are tender. Remove from the heat and stir in the remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve warm.

Tips & Variations


No special items needed.