Archive for March 26th, 2010

Ingredients

3 cups water
1/2 cup brown rice
1/2 cup bulgur
1/2 cup barley
2 tablespoons olive oil
1 cup onion, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup pecans, toasted and chopped
1/2 teaspoon thyme, dried
1/4 cup dried cranberries

Directions

Cook rice and barley together, in 2 cups of water, simmer for 40 minutes. Cook bulgur separately, in 1 cup of water, simmer about 20 minutes or until all liquid is absorbed. While grains are cooking, saute onion in olive oil in frying pan. When grains are cooked, add onion and rest of ingredients to grains and stir thoroughly. Serves 6

Nutritional Information

Calories: 267
Total Fat: 12 g
Sat Fat: 1.4g
Mono Fat: 7.2g
Poly Fat: 2.9g
Trans Fat: 0
Cholesterol: 0mg
Sodium: 220mg
Potassium: 231mg
Total Carb: 36.5g
Dietary Fiber: 6.8g
Sugars 2g
Protein: 5.7g

Recipe from Recipezaar

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There are several “good for you” grains that everyone should eat as part of their healthy lifestyle. Learn why they are good for you and how you can incorporate them into your diet below.

Bulgur Wheat

• Prevents heart disease
• Prevents constipation
• Reduces the risk of cancer & heart disease
• Rich in vitamins

Brown Rice

• Helps control blood sugar
• Helps control cholesterol
• Beneficial to the stomach, including ulcers & diarrhea
• Rich in fiber
• A body building food

Barley

• Helps prevent diabetes
• Excellent source of fiber
• Packed with vitamins & minerals
• Contains antioxidants

Quinoa

• Great source of protein – 8 grams per cup
• Helps control weight
• Helps prevent heart disease and diabetes
• Full of vitamins
• Rich in fiber

Please see the Recipes section of this blog for some great recipes using these powerful grains.

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