Farro Pilaf with toasted pine nuts, dried apricots and cranberrie

INGREDIENTS:

4 Cups Low-sodium Chicken Broth

2 Cups Whole-grain Farro

3/4 Cup Unsalted Pine Nuts

2 Tbs Olive Oil

1 Large Clove Garlic, minced

1 Yellow Onion, diced

1 Large Carrot, trimmed and diced

1 Large Salk Celery, trimmed and diced

1 tsp finely Chopped fresh Thyme Leaves

1/2 Cup Unsweetened Dried Cranberries

1/2 Cup Unsweetened Dried Apricots, diced

1/2 tsp Sea Salt

1/2 tsp Fresh Ground Black Pepper

DIRECTIONS:

1. Bring broth and 2 cups water to a boil in a 6-Qt saucepan. Add farro, reduce heat so liquid just simmers & cook farro for about 20 to 25 minutes, until soft but still a bit firm at the center. Drain farro in a sieve placed over a heatproof bowl, reserving liquid. Place farro in a separate bowl and set aside

2. While faro is cooking, toast nuts. Place a small heavy skillet over medium-high heat. When hot but not smoking, add nuts. Stirring constantly, toast until nicely browned, about 3 to 5 minutes. Transfer nuts to a plate and set aside to cool.

3. In a large saute pan, heat oil over medium heat & swirl to coat pan. Add garlic, onion, carrot, and celery & saute, stirring frequently, until vegetables are soft but not brown, about 5 minutes. Add thyme, cranberries, apricots, salt and pepper. Saute until softened slightly, 2 minutes longer. Add reserved farro and 2/3 cup reserved cooking liquid. Stir to combine, then stir in nuts. remove mixture from heat, cover and set aside until ready to serve. Warm just before serving.

Cooking tip: do not pre-soak the farro

NUTRITION INFORMATION ((1/2cup serving): 168 Calories 9G Fat 2G Saturated Fat 20G Carbohydrates 3G Fiber 7G Sugar 5G Protein

Source: "The Best of Clean Eating 2" Cookbook, pg 209

Farro Pilaf with Toasted Pine Nuts, Dried Apricots & Cranberries

4c. low-sodium chicken broth
2c. water
2c. whole-grain farro
3/4c. unsalted pine nuts2 T. olive oil2 cloves garlic, minced1 yellow onion, diced
1 large carrots, peeled & diced
1 large stalk celery, diced
1T thyme
1/2c. dried cranberries, chopped
1/2c. dried apricots, chopped
1/2t. Kosher salt
1/2t. fresh ground black pepper

[1] bring broth and 2c. water to a boil in 6qt. sauce pan. Add the farro, reduce to a simmer, and simmer for 20-25 minute, until soft but still a bit firm at the center. Drain the farro in a colander over a bowl to reserve the cooking liquid. Place farro in a separate bowl and set aside.

[2] While the farro is cooking, toast the pine nuts. If you cook them in a skillet over medium-high heat, stir constantly to toast until lightly brown, about 3 to 5 minutes. Let the nuts cool on a plate.

[3] In large saute pan heat oil until and swirl to coat. Saute the garlic, onion, carrots and celery, stir frequently, until the onion is soft and translucent, but not brown–about 5 minutes.

Add the cranberries, apricots, thyme, salt and pepper, and cook 2 minutes more.

Add the farro and 2/3 cup reserved cooking liquid. Stir to combine, then stir in nuts.

Remove from heat and serve.

Serve warm or cold.

Serves 12, 1/2c. serving

Calories: 168, Total Fat: 9g, Sat. Fat: 2g, Carbs: 20g, Fiber: 3g, Sugars: 7g, Protein: 5g, Sodium: 118g

*Farro is great source of complex carbohydrates and offers more than twice the amount of protein and fiber found in modern wheat.

[from The Best of Clean Eating 2]