THREE-GRAIN PILAF
A healthful, affordable recipe. Orzo is pasta that looks like rice. Barley adds a nutty flavor. Together, with the rice, the three make an exciting grain dish.
45 minutes
Serves: 6
• 1 medium onion, minced
• 1/2 cup peppers, green or red or both
• 1 oz vegetable oil (or butter)
• 1/2 cup golden raisins
• 1/4 cup chopped fresh parsley
• 1/2 cup pearled barley
• 5 cups chicken broth or water with one bouillon cube
• 1 cup converted rice
• 1/2 cup dry orzo pasta
• 3 bay leaves
• 1/2 cup chopped nuts such as pine, almonds or walnuts (optional)
• Seasonings to taste
1. Saute onion and peppers in oil or butter for 5 minutes. Remove from heat. Add raisins and parsley; set aside.
2. Cook barley in 5 cups of stock or water for 20 minutes, covered, then add rice and cook for 15 more minutes. Add orzo and bay leaves. Cook covered for another 5 minutes.
3. Remove bay leaves. Fold in sauteed vegetables and nuts (optional). Add seasonings (not too much salt!) Serve.
Nutrients per serving: 1 cup
Calories 251; Saturated Fat 0.8 g; Iron 2.2 mg; Protein 8 g; Cholesterol 4 mg; Calcium 28 mg; Carbohydrate 46 g; Vitamin A 41 RE; Sodium 224 mg; Total Fat 4.0 g; Vitamin C 17 mg; Dietary Fiber 3 g
USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun
www.usda.gov/
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