Recipes

Multi-Grain Pilaf

2 tsp (10 mL)

vegetable oil

1/2 cup (125 mL)

dry bulgur

1/4 cup (125 mL)

dry white long-grain rice*

1/4 cup (125 mL)

dry pearled barley

1 tbsp (15 mL)

dry chicken bouillon

2 cups (500 mL)

hot water

1/4 cup (60 mL)

coarsely grated carrots

1/4 cup (60 mL)

chopped green onions

1/4 cup (60 mL)

frozen peas

1/2 cup (125 mL)

sliced almonds, natural
(optional)

Makes 4 servings Per serving:

Calories 232, Protein 7 g, Carbohydrates 33 g, Total Fat 9 g (1 g saturated), Fibre 7 g, Folic Acid 32 mcg.

Source: Wheat Foods Council