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Wild Rice and Barley Pilaf With Dried Fruit Recipe

Wild Rice and Barley Pilaf With Dried Fruit Recipe

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Wild Rice and Barley Pilaf With Dried Fruit

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Ingredients:

Serving

2 cups vegetable broth
3/4 cup wild rice
1/4 cup pearl barley
1 tbsp smart balance butter spread
1 cup onion, diced
1 cup leek, green parts (or 2 cup green and white , omit onion)
1/2 cup celery, diced
1/2 tsp black pepper
1/2 tsp ground sage
4 garlic cloves
1/2 cup dried cranberries (cherry flavored are great!)
1/4 cup walnuts, chopped

Directions:

Bring broth and 1/4 teaspoon salt to a boil in a medium saucepan. Add wild rice and barley. Cover, reduce heat, and simmer 45 minutes or until liquid is absorbed. Let stand 15 minutes; fluff with a fork.
Melt butter in a large nonstick skillet coated with cooking spray over medium heat.
Add leek, celery, remaining 1/4 teaspoon salt, pepper, and sage; cook 10 minutes or until tender, stirring occasionally.
Add garlic; cook 1 minute.
Stir in cooked rice, cranberries, and walnuts; cook until thoroughly heated.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	205.26 Kcal (859 kJ)
Calories from fat	47.77 Kcal
		% Daily Value*
Total Fat	5.31g	8%
Cholesterol	2.49mg	1%
Sodium	336.89mg	14%
Potassium	235.76mg	5%
Total Carbs	36.17g	12%
Sugars	7.64g	31%
Dietary Fiber	3.34g	13%
Protein	4.73g	9%
Vitamin C	4.7mg	8%
Iron	2mg	11%
Calcium	33.1mg	3%

Amount Per 100 g
Calories	148.73 Kcal (623 kJ)
Calories from fat	34.62 Kcal
		% Daily Value*
Total Fat	3.85g	8%
Cholesterol	1.8mg	1%
Sodium	244.1mg	14%
Potassium	170.82mg	5%
Total Carbs	26.21g	12%
Sugars	5.54g	31%
Dietary Fiber	2.42g	13%
Protein	3.43g	9%
Vitamin C	3.4mg	8%
Iron	1.5mg	11%
Calcium	24mg	3%

* 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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Recipe Tags

Weightwatchers Points

3.9

Points
5

PointsPlus

Good Points

saturated fat free,
cholesterol free

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