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Main dishes don’t have to be meat, fish or chicken. Consider this pilaf with fresh vegetables, garbanzo beans and nutty grains. It makes a hearty, satisfying meal--and it’s low in fat, high
in fiber.
It uses Kashi pilaf mix, available in the breakfast foods and cereal section of many grocery stores and health food stores. If you have trouble finding it, substitute a combination of equal
quantities whole oats, long-grain brown rice, whole rye, whole hard red winter wheat, whole triticale, whole buckwheat, whole barley and sesame seeds. The cooking time, however, must be
increased if you do this. You can also try seven-grain cereal, sold in many health food stores.
1 (1 pound, 3 1/2-ounce) box seven whole grains and sesame pilaf, about 2 cups
The pilaf is great served with fresh yogurt and a sprinkle of lemon.
Spray large saucepan with nonstick cooking spray. Add onion and garlic and saute until onion begins to brown. Add mushrooms and continue to cook until mushrooms are tender. Stir in pilaf mix
and cook until grains are lightly toasted, several minutes.
Add water, broth and salt. Bring to boil, reduce heat to medium, cover and simmer just until water is absorbed, 25 to 30 minutes. Stir in garbanzo beans and steamed broccoli and carrots.
Stir in chopped basil.
362 calories; 990 mg sodium; 0 cholesterol; 6 grams fat; 64 grams carbohydrates; 15 grams protein; 10.70 grams fiber.