Diabetic Cooking

Barley and Wild Rice Pilaf



  • 2 tablespoons olive oil, divided
  • 1 medium onion, chopped
  • 1 cup uncooked pearl barley
  • 1/2 cup uncooked wild rice, rinsed and drained
  • 3 cloves garlic, minced
  • 4 cups chicken broth
  • 1 large red bell pepper, cut into 1/4-inch pieces
  • 1 1/2 cups thinly sliced fresh mushrooms
  • 1/2 cup frozen green peas, thawed
  • 1/2 cup shredded carrot
  • 1 teaspoon dried oregano or 1 tablespoon chopped fresh oregano


Heat 1 tablespoon oil in large saucepan over medium heat. Add onion; cook and stir 10 minutes or until tender. Add barley, rice, and garlic; cook and stir 1 minute.

Stir in chicken broth. Bring to a boil over medium-high heat. Reduce heat to low; simmer, covered, about 45 to 50 minutes or until barley and rice are tender.

Heat remaining 1 tablespoon oil in large skillet over medium-high heat. Add bell pepper, mushrooms, peas, carrot, and oregano; cook and stir 5 to 6 minutes or until mushrooms are browned and bell pepper is tender.

Stir bell pepper mixture into rice mixture. Garnish with fresh oregano, if desired.

Yield: 8 servings.

Serving size: 1/8 of recipe.

Nutrition Facts Per Serving:

Exchanges per serving: 2 Bread/Starch, 1 Fat, 1 Vegetable.

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