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Multigrain Pilaf with Sunflower Seeds Recipe

Multigrain Pilaf with Sunflower Seeds Recipe

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Ingredients

Count

Nutrition

208

Calories

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Ingredients:

Serving

4 tsp canola oil, divided
1/3 cup sunflower seed kernels
1/2 tsp salt, divided
2 tsp butter
1 cup thinly sliced leek (about 1 large)
2 1/2 cups water
1 1/2 cups fat-free , less-sodium chicken broth
1/2 cup uncooked pearl barley
1/2 cup brown rice blend (such as lundberg) or brown rice
1/2 cup dried currants
1/4 cup uncooked bulgur
1/4 cup chopped fresh parsley
1/4 tsp freshly ground black pepper

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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	208.33 Kcal (872 kJ)
Calories from fat	60.7 Kcal
		% Daily Value*
Total Fat	6.74g	10%
Cholesterol	2.54mg	1%
Sodium	243.95mg	10%
Potassium	343.52mg	7%
Total Carbs	29.66g	10%
Sugars	7.78g	31%
Dietary Fiber	4.68g	19%
Protein	8.97g	18%
Vitamin C	4.8mg	8%
Iron	2.5mg	14%
Calcium	68.8mg	7%

Amount Per 100 g
Calories	118.05 Kcal (494 kJ)
Calories from fat	34.4 Kcal
		% Daily Value*
Total Fat	3.82g	10%
Cholesterol	1.44mg	1%
Sodium	138.24mg	10%
Potassium	194.66mg	7%
Total Carbs	16.81g	10%
Sugars	4.41g	31%
Dietary Fiber	2.65g	19%
Protein	5.08g	18%
Vitamin C	2.7mg	8%
Iron	1.4mg	14%
Calcium	39mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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