Vegetables and Grain Pilaf

If you like a starchy side dish, but want more fiber and health value in your meal, try this recipe. Colorful and high in nutrients, this tasty rice dish is a great accompaniment to your lean protein entree.

 

Vegetables

Ingredients

  • broccoli florets12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups) or Summer Squash, sliced

  • ½ cup sun dried tomatoes, chopped

  • 1 tablespoon extra-virgin olive oil

  • 2 cloves garlic, minced

  • ¼ teaspoon salt

  • 10 black olives, chopped

  • 1 teaspoon fresh oregano

 

Directions

  1. Steam Broccoli, until bright green in color.

  2. Toss with remaining ingredients.

  3. Serve with cooked grain pilaf and foccacia bread or corn muffins.

 

Grain Pilaf

Ingredients

  • wheat berries¼ cup Rice

  • ¼ cup Whole Oat berries

  • ¼ cup Whole Rye berries

  • ¼ cup Whole Wheat berries

  • ¼ cup Millet

 

Directions

  1. In large saucepan, add 3 ½ cups water and the oat, rye and wheat berries. 

  2. Bring to boil. 

  3. Reduce heat to simmer, cook for 30-40 minutes. Add Millet for last 15 minutes.

  4. Let grains sit for an additional 10-15 minutes until all water is absorbed.

 

This information was created by Jeanette Salzburg, Food Service Assistant, and has been approved by Clinical Nutrition Services (September 2010). For specific diet information tailored to your needs, we recommend you consult with one of our registered dietitians.