Multigrain Pilaf with Sunflower Seeds
Recipe: #37674
November 07, 2021
Categories: Side Dishes, Barley, Bulgur (cracked wheat), Rice, Brown Rice, Christmas, Thanksgiving, Diabetic, Low Carbohydrate, Low Glycemic, Low Sodium, No Eggs, more
"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 is 8 servings
Ingredients
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 by Step Method
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
No special items needed.
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