Multigrain Pilaf with Sunflower Seeds

Sunflower seeds and brown rice pack a double nutrition punch, enhancing this side dish with both vitamin E and niacin. This recipe calls for long-cooking barley and brown rice, but if you're in a hurry, substitute instant brown rice and quick-cooking barley. Just be sure to adjust cooking times according to package directions.

Yield: 8 servings (serving size: 1/2 cup)

Ingredients

• 4  teaspoons  canola oil, divided
• 1/3  cup  sunflower seed kernels
• 1/2  teaspoon  salt, divided
• 2  teaspoons  butter
• 1  cup  thinly sliced leek (about 1 large)
• 2 1/2  cups  water
• 1 1/2  cups  fat-free, less-sodium chicken broth
• 1/2  cup  uncooked pearl barley
• 1/2  cup  brown rice blend (such as Lundberg) or brown rice
• 1/2  cup  dried currants
• 1/4  cup  uncooked bulgur
• 1/4  cup  chopped fresh parsley
• 1/4  teaspoon  freshly ground black pepper

Preparation

Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside.

Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately.

Nutritional Information

Calories:

198 (30% from fat)

Fat:

6.6g (sat 1.1g,mono 2.2g,poly 2.6g)

Protein:

5g

Carbohydrate:

32.7g

Fiber:

4.9g

Cholesterol:

3mg

Iron:

1.5mg

Sodium:

266mg

Calcium:

26mg