Wild Rice, Barley and Pomegranate Seeds
Calories 249 (22% from fat)
Fat 6 gram
Saturated Fat 0.5 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 283 mg.
Carb. 42 gram
Fiber 6 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 8.7 gram
2 tsp. extra virgin olive oil
1 onion (1 cup), finely chopped
1 cup wild rice, rinsed
1/2 cup pearl barley
3 cups reduced-sodium chicken or vegetable broth
1/4 cup pine nuts
1 cup pomegranate seeds
2 tsp. lemon zest
2 Tbsp. flat-leaf parsley, chopped
2. Pour in the broth and bring to a boil. Reduce heat to low, cover with a tight fitting lid or foil and simmer for 45-50 minutes or until water is absorbed.
3. While rice is cooking, toast the pine nuts. Warm a small frying pan over medium heat, add the pine nuts and cook, stirring constantly until golden brown, about 3 minutes.
4. When rice is finished, remove from heat and let sit for 10 minutes. Then stir in the pine nuts, pomegranate seeds, lemon zest and parsley. Serve.
Yield: 6 Servings
Freeze this recipe for easy re-heating later. Make sure it's tightly sealed inside freezer safe containers.
Microwave each serving for approximately 2 - 3 minutes, depending on microwave strength.