Multigrain Pilaf

Roasted buckwheat groats--called "kasha"--lend this pilaf a nutty flavor. Kasha is available in the kosher section of most grocery stores. Serve this side, which provides about 10 percent of daily fiber needs in one serving, with roasted duck.

Yield: 7 servings (serving size: 1/2 cup)

Ingredients

• 1  teaspoon  olive oil
• 1  cup  chopped onion
• 3  garlic cloves, minced
• 2 1/3  cups  organic vegetable broth (such as Swanson Certified Organic)
• 1/3  cup  uncooked kasha (buckwheat groats)
• 1/3  cup  uncooked pearl barley
• 1/3  cup  uncooked bulgur
• 1/2  teaspoon  kosher salt
• 1  bay leaf
• 1/4  cup  chopped pecans, toasted
• 1/8  teaspoon  freshly ground black pepper

Preparation

Heat oil in a 2-quart saucepan over medium-high heat. Add onion and garlic to pan; sauté 3 minutes or until onion is tender.

Add broth and next 5 ingredients (through bay leaf) to pan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat. Discard bay leaf. Fluff with a fork; stir in pecans and pepper.

Nutritional Information

Calories:

115 (31% from fat)

Fat:

4g (sat 0.4g,mono 2.3g,poly 1.1g)

Protein:

2.7g

Carbohydrate:

18.4g

Fiber:

3.7g

Cholesterol:

0.0mg

Iron:

0.6mg

Sodium:

327mg

Calcium:

16mg