Multigrain Pilaf with Sunflower Seeds |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 8 |
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Sunflower seeds and brown rice pack a double nutrition punch, enhancing this side dish with both vitamin E and niacin. This recipe calls for long-cooking barley and brown rice, but if you're in a hurry, substitute instant brown rice and quick-cooking barley. Just be sure to adjust cooking times according to package directions. Ingredients:
4 teaspoons canola oil, divided |
1/3 cup sunflower seed kernels |
1/2 teaspoon salt, divided |
2 teaspoons 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 teaspoon freshly ground black pepper |
Directions:
1. 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.
2. 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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