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Pick-a-Grain Pilaf

By The Canadian Living Test Kitchen

Tested till perfect

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Pick-a-Grain Pilaf

This recipe makes 4 servings

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Nutritional Info
Per serving: about -
cal 205
pro 8 g
total fat 5 g
sat fat 1 g
carb 35 g
fibre 8 g
sodium 570 mg
% RDI: -
calcium 4
iron 58
vit A 16
vit C 7
folate 20

This pretty pilaf satisfies without adding dollars, or fat. Each 1/2 cup (125 mL) gives you one of the five to 12 servings of grains per day recommended by Canada's Food Guide.

Ingredients

  • 1 tbsp vegetable oil
  • 1 onion, chopped
  • 1/2 tsp dried tarragon
  • 1 cup bulgur
  • 2 cups chicken stock or water
  • 1/4 tsp salt
  • 1 large carrot, grated
  • 1/2 cup frozen peas
  • 1 tbsp lemon juice
  • 1/4 tsp pepper

Preparation

In small heavy saucepan, heat oil over medium-high heat; cook onion and tarragon, stirring occasionally, for 3 minutes or until softened. Add bulgur, cook, stirring, for 1 minute.

Add stock and sa< bring to boil. Reduce heat to low; cover and simmer for 20 minutes. With fork, stir in carrot and peas; cover and cook for 5 minutes or until carrot and bulgur are tender and liquid is absorbed. Add lemon juice and pepper; toss with fork.

Additional information :

Variations

Couscous Pilaf: Substitute couscous for bulgur and dried basil for tarragon. Decrease stock to 1 -1/2 cups (375 mL). Cook onions and basil as above. Add stock, salt, carrot and peas; bring to boil. Stir In couscous; cover, remove from heat and let stand for 5 minutes. Add lemon juice and popper; fluff with fork.

Rice Pilaf: Substitute white rice for bulgur and dried oregano for tarragon.

BarleyPilaf: Substitute barley for bulgur and dried savory for tarragon; Increase cooking time to about 50 minutes.

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