Whole Grain Pilaf with Sunflower Seeds
This side dish is packed with fiber and vitamins. You can substitute long-cooking barley and brown rice with the quick-cooking varieties.
  • 4Teaspoon canola oil, divided
  • 1/3Cup sunflower seed kernels
  • 1/2Teaspoon salt divided
  • 2Teaspoon butter
  • 1Cup thinly sliced leek (about 1 large)
  • 2 1/2Cups water
  • 1 1/2Cups fat-free, reduced sodium chicken broth
  • 1/2Cup uncooked pearl barley
  • 1/2Cup dried currants
  • 1/4Cup bulgar
  • 1/4Cup fresh parsley
  • 1/4Teaspoon freshly ground black pepper
  1. Heat 2 teaspoons oil, sunflower seeds and ¼ teaspoon salt in saucepan over medium-high heat.
  2. Sauté 2 minutes or until lightly browned. Remove from pan and set aside.
  3. Add remaining 2 teaspoons oil, butter and sauté leek for about 4 minutes or until tender, stirring frequently.
  4. Add water, chicken broth, barley and brown rice, and bring to boil. Cover, reduce heat and simmer 35 minutes.
  5. Stir in currants and bulgar; cover and simmer 10 minutes or until grains are tender.
  6. Remove from heat; stir in remaining ¼ teaspoon salt, sunflower seeds, parsley and pepper.
  7. Serve immediately.