Southwestern Pilaf Recipe

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Ingredients:

Serving

3 cups chicken broth
1/2 cup brown rice
1/2 cup barley
1 medium carrot, diced
1 tbsp olive oil
3 garlic cloves, finely chopped
1/2 cup red onion, chopped
1 cup corn kernel (frozen or canned )
1 cup black beans, canned, rinsed, drained
1/2 medium red bell pepper, diced
1 jalapeno pepper, diced
1/2 tsp ground cumin
1/2 tsp dried oregano
2 tbsp fresh cilantro, chopped
salt and pepper , to taste

Directions:

In a medium saucepan with tight fitting lid, bring the chicken broth to a boil, stir in rice and barley; cover and cook for 30 minutes.
Stir in diced carrot, cover and continue to cook for an additional 15 minutes or until liquid is absorbed and grains are tender.
While the grains are cooking, heat the olive oil in a large skillet, stir in garlic and chopped onion and cook until onion is tender.
Stir in the corn and beans, heat until warmed; add jalapeño pepper, red bell pepper, cumin and oregano.
When the grains are cooked, add to skillet, stirring to combine.
Sprinkle in the cilantro, combine well; cover and allow to stand 5 minutes before serving.
Adjust salt and pepper to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	285.27 Kcal (1194 kJ)
Calories from fat	32.86 Kcal
		% Daily Value*
Total Fat	3.65g	6%
Sodium	444.1mg	19%
Potassium	824.99mg	18%
Total Carbs	50.86g	17%
Sugars	3.16g	13%
Dietary Fiber	10g	40%
Protein	11.2g	22%
Vitamin C	22.9mg	38%
Vitamin A	0.3mg	12%
Iron	6.9mg	38%
Calcium	67.4mg	7%

Amount Per 100 g
Calories	116.83 Kcal (489 kJ)
Calories from fat	13.46 Kcal
		% Daily Value*
Total Fat	1.5g	6%
Sodium	181.88mg	19%
Potassium	337.87mg	18%
Total Carbs	20.83g	17%
Sugars	1.3g	13%
Dietary Fiber	4.09g	40%
Protein	4.59g	22%
Vitamin C	9.4mg	38%
Vitamin A	0.1mg	12%
Iron	2.8mg	38%
Calcium	27.6mg	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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