WILD RICE AND BARLEY PILAF

[Guest guest]

WILD RICE AND BARLEY PILAF

Yield: 6 servings

Source: " The Complete Idiot's Guide to Terrific Diabetic Meals "

Info:

http://diabeticgourmet.com/book_archive/details/76.shtml

INGREDIENTS

- 1 tablespoon unsalted butter

- 1/2 uncooked barley

- 1/2 cup chopped onion

- 1 garlic clove, minced

- 1 (14-1/2 ounce) can low-salt chicken broth

- 1 cup water

- 1/2 cup uncooked wild rice, rinsed and drained

- 1/2 teaspoon grated fresh lemon zest

- 1/8 to 1/4 teaspoon freshly ground black pepper

DIRECTIONS

In a medium saucepan, melt butter over medium heat. Add barley and

cook, stirring occasionally, for 6 to 8 minutes or until lightly

browned. Add onion and garlic. Cook, stirring, for 2 to 3 minutes

or until crisp-tender. Add broth and water and bring to a boil.

Stir in rice, lemon zest, and pepper, and return to a boil. Reduce

heat to medium. Cover and simmer 50 to 60 minutes or until barley

and rice are tender and liquid is absorbed.

Nutritional Information Per Serving (2/3 cup):

Glycemic Index: 34, Glycemic Load: 7, Calories: 138, Protein: 4 g,

Carbohydrate: 23 g, Dietary Fiber: 3.5 g, Net Carbohydrate: 20 g,

Fat: 3 g, Saturated Fat: 2 g, Cholesterol: 10 mg, Sodium: 50 mg

Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat

You may also enjoy " Wild Rice Souffle " at

http://diabeticgourmet.com/recipes/html/272.shtml

To touch the sole of another human Being, is as close as you can get to

Heaven on earth! So, touch Gently!