Multigrain Pilaf With Sunflower Seeds Recipe

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Multigrain Pilaf With Sunflower Seeds
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Ingredients:

Directions:

  1. Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside.
  2. Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 170.48 Kcal (714 kJ)
Calories from fat 38.66 Kcal
% Daily Value*
Total Fat 4.3g 7%
Cholesterol 2.54mg 1%
Sodium 204.97mg 9%
Potassium 212.19mg 5%
Total Carbs 29.44g 10%
Sugars 6.71g 27%
Dietary Fiber 4.29g 17%
Protein 4.96g 10%
Vitamin C 4.3mg 7%
Iron 1.5mg 9%
Calcium 43.3mg 4%
Amount Per 100 g
Calories 98.72 Kcal (413 kJ)
Calories from fat 22.38 Kcal
% Daily Value*
Total Fat 2.49g 7%
Cholesterol 1.47mg 1%
Sodium 118.69mg 9%
Potassium 122.87mg 5%
Total Carbs 17.05g 10%
Sugars 3.88g 27%
Dietary Fiber 2.49g 17%
Protein 2.87g 10%
Vitamin C 2.5mg 7%
Iron 0.9mg 9%
Calcium 25.1mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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