Centegra Healthy Living Institute
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Barley & Wild Rice Pilaf with Pomegranate

2 tsp olive oil
1 medium onion, finely chopped
1/2 cup wild rice, rinsed
1/2 cup pearl barley
3 cups low-sodium chicken or vegetable broth
1/3 cup pine nuts
1 cup pomegranate seeds (from 1 large fruit)
2 tsp lemon zest
2 Tbsp chopped flat-leaf parsley

Heat oil in large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley, stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the rice and barley are tender and most liquid has been absorbed, about 45-50 minutes.

Meanwhile, toast pine nuts in small dry skillet, stirring constantly, until light golden, about 2-3 minutes. Transfer to small bowl.
Add pomegranate seeds, lemon zest, parsley and toasted pine nuts to pilaf, fluff with fork, serve hot or cold.

Yield: Six 3/4 cup servings
Nutrition information: 209 calories; 7 grams total fat; 1 gram saturated fat; 3 grams monounsaturated fat; 3 mg cholesterol; 31 grams carbohydrates; 7 grams protein; 4 grams dietary fiber; 75 mg sodium;250 mg potassium

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