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.
canola oil, divided
sunflower seed kernels
thinly sliced leek (about 1 large)
fat-free, reduced sodium chicken broth
uncooked pearl barley
freshly ground black pepper
Heat 2 teaspoons oil, sunflower seeds and ¼ teaspoon salt in saucepan over medium-high heat.
Sauté 2 minutes or until lightly browned. Remove from pan and set aside.
Add remaining 2 teaspoons oil, butter and sauté leek for about 4 minutes or until tender, stirring frequently.
Add water, chicken broth, barley and brown rice, and bring to boil. Cover, reduce heat and simmer 35 minutes.
Stir in currants and bulgar; cover and simmer 10 minutes or until grains are tender.
Remove from heat; stir in remaining ¼ teaspoon salt, sunflower seeds, parsley and pepper.