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Wild Rice, Barley and Pomegranate Seeds

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

1. Heat a large non-stick pan over medium heat. Add the olive oil and onions, cook for 3-4 minutes while stirring occasionally until the onions are softened. Mix in the rice and barley.

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

Wild Rice, Barley and Pomegranate Seeds 

This is a Freezer Friendly Recipe!

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.

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