Shape Your Future Healthy Kitchen: Brown Rice Pilaf

Ingredients:

1 tablespoon olive or canola oil

½ onion finely chopped

2-3 cloves garlic, minced

1 cup intact grain of your choice

water or low-sodium vegetable broth

¼ teaspoon kosher salt

Pinch of ground black pepper

Directions:

1. Heat a medium sauce pan over medium high heat.
2. Add oil and heat until shimmering.
3. Add chopped onion and sauté until onions are translucent but not browned.
4. Add garlic and allow to cook until fragrant, about 2 minutes. Do not brown.
5. Add grain and cook until grains are dry or even a bit browned.
6. Add water or stock and bring to a boil.
7. Reduce heat to low (barely a bubble).
8. Stir in black pepper and place a lid over the pot.
9. Allow to cook on low for the appropriate amount of time per the grain you are using or until grains are tender and liquid is absorbed. If liquid is not absorbed, replace lid and cook until it is.
10. Remove from heat and allow to rest with the lid on for 5 more minutes.
11. Fluff grain with a fork and serve.

Preparing Grains:

Grain (1 cup) / Liquid / Cook time / Yield

Barley, hulled / 3 cups / 45-60 minutes / 3.5 cups

Barley, pearled / 3 cups / 25-40 minutes / 3.5 cups

Bulgur Wheat / 2 cups / 10-12 minutes / 3 cups

Quinoa / 2 cups / 25-40 minutes / 3 cups

Steel cut oats / 4 cups / 20 minutes / 4 cups

Wheat berries / 4 cups / Soak overnight, then 45-60 mins. / 3 cups

Wild rice / 3 cups / 45-55 minutes / 3.5 cups

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