Barley and Wild Rice Pilaf

This flavorful barley and rice medley goes great with any number of main dishes. With its rich, nutlike flavor, barley is an excellent source of fiber, so eat this side dish first to fill up on fiber but not on calories or fat.

Ingredients:

• ½ cup uncooked wild rice
• 2 tablespoons olive oil, divided
• 1 medium onion, chopped
• 1 cup uncooked pearl barley
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 large red bell pepper, cut into 1/4-inch pieces
• 3 ounces fresh mushrooms, thinly sliced
• ½ cup frozen green peas, thawed
• ½ cup shredded carrot
• 1 teaspoon dried oregano or 1 tablespoon chopped fresh oregano

Directions:

1. Rinse rice in strainer under cold running water. Drain; set aside.
2. Heat 1 tablespoon oil in large saucepan over medium heat. Add onion; cook and stir about 10 minutes or until tender. Add barley, rice and garlic; cook and stir over medium heat 1 minute.
3. Stir in chicken broth. Bring to a boil over medium-high heat. Reduce heat to low; simmer, covered, about 1 hour or until barley and rice are tender.
4. Heat remaining 1 tablespoon oil in large skillet over medium-high heat. Add bell pepper, mushrooms, peas, carrot and dried oregano; cook and stir 5 to 6 minutes or until vegetables are tender.
5. Stir bell pepper mixture into rice mixture. Garnish with fresh oregano, if desired. Makes 8 servings.

Nutrition per Serving:

(Serving size = 1/8 recipe)

• Calories = 180
• Total fat = 4 g
• Saturated fat = 1 g
• Carbohydrate = 32 g
• Protein = 6 g
• Fiber = 6 g
• Sodium = 35 mg

Dietary Exchanges:

• Starch = 2
• Fat = 1
• Vegetable = 1

Source: www.diabeticcooking.com