Pick-a-Grain Pilaf

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 1/2 teaspoon dried tarragon
  • 1 cup bulgur
  • 2 cups chicken stock
  • 2 cups water
  • 1/4 teaspoon salt
  • 1 carrots grated
  • 1/2 cup frozen peas
  • 1 tablespoon lemon juice
  • 1/4 teaspoon pepper

Method

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 salt; 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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 570 mg
  • Protein 8 g
  • Calories 205.0
  • Total fat 5 g
  • Total carbohydrate 35 g

%RDI

  • Iron 58.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 16.0
  • Vitamin C 7.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pick-a-Grain Pilaf

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