Recipe: Whole-Grain Mexican Pilaf

Like the taste of salsa but want it with something more substantial than chips? Try mixing it in with these great grains as a side dish. The tomatoes in the salsa are a great source of vitamin C and beta carotene, and the whole grains will keep you feeling full.

Ingredients

1/3 cup quick cooking brown rice (ready in 10 minutes variety)
1/3 cup quick cooking barley
1/3 cup quinoa
2 cups water
1 cup salsa
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon chili powder

Preparation

1. Rinse rice, barley and quinoa in a fine mesh strainer. Add all ingredients to a medium-sized saucepan and bring to a boil.
2. Once boiling, cover with a lid, reduce heat to med-low and cook for 10 minutes until quinoa is tender. Remove from heat and let stand 5 minutes.
3. Fluff with a fork before serving.

Nutrition information

Makes 3 servings.
Each serving: 1 cup

Calories: 210
Total fat: 2g
Saturated fat: 0g
Trans fat: 0g
Cholesterol: 0mg
Sodium: 710mg
Total Carbohydrate: 41g
Fiber: 5g
Sugars: g
Protein: 5g

Recipe provided by Digestive Disease Health Team Dietitians