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Four Grain Pilaf

Guide to Whole Grains

Eating a variety of whole grains is essential to a well-balance diet. Learn more about the different grains and how to prepare them:

Guide to Whole Grains

 

UW Health Services

Heart and Vascular Care

The Go Red Makeover Challenge brought together three women from the Madison, Wisconsin area to learn about heart disease and what lifestyle changes they can make to prevent it.

 

During the challenge, the participants came together to prepare and enjoy a heart-healthy meal, including this four grain pilaf.

 

Ingredients
 
1 Tablespoon olive oil
1/2 cup chopped onion
1/4 cup quinoa
1/4 cup barley
1/2 cup bulgur
1 cup rice
4 cups reduced sodium chicken, beef, or vegetable broth
1/2 teaspoon pepper
1/4 cup chopped fresh parsley
 
Directions
 
Saute onion in oil in a large saucepan or frying pan. Add dry grains and sauté until lightly toasted. Add broth and pepper and bring to a boil. Cover, reduce heat and simmer about 30 minutes or until liquid is absorbed. Fluff with a fork and stir in parsley.
 
Yield: 10 (1/2 cup) servings
 
Nutrition Information Per Serving
 
Calories: 147
Fat: 1.2 gm
Carbohydrates: 29 gm
Protein: 3.8 gm
Fiber: 2 gm
Sodium: 280 mg