Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Three-Grain Pilaf

45 minutes
Serves: 6

Orzo is pasta that looks like rice. Barley adds a nutty flavor. Together, with the rice, the three make an exciting grain dish.


  • 1 medium onion, minced
  • 1/2 cup peppers, green or red or both
  • 1 oz vegetable oil (or butter)
  • 1/2 cup golden raisins
  • 1/4 cup chopped fresh parsley
  • 1/2 cup pearled barley
  • 5 cups chicken broth (or water with one bouillon cube)
  • 1 cup converted rice
  • 1/2 cup dry orzo pasta
  • 3 bay leaves
  • 1/2 cup chopped nuts such as pine, almonds or walnuts (optional)
  • Seasonings to taste

Preheat oven to 350 degrees F.

1. Sauté onion and peppers in oil or butter for 5 minutes. Remove from heat. Add raisins and parsley; set aside.

2. Cook barley in 5 cups of stock or water for 20 minutes, covered, then add rice and cook for 15 minutes. Add orzo and bay leaves. Cook covered for another 5 minutes.

3. Remove bay leaves. Fold in sautéed vegetables and nuts (optional). Add seasonings (not too much salt!) Serve.

Nutrients per serving
1 piece

  • Calories 251
  • Saturated fat 0.8 g
  • Iron 2.2 mg
  • Protein 8 g
  • Cholesterol 4 mg
  • Calcium 28 mg
  • Carbohydrate 46 g
  • Vitamin A 41 RE
  • Sodium 224 mg
  • Total Fat 4.0 g
  • Vitamin C 17 mg
  • Dietary Fiber 3 g


Visit a meat market, a fish market or a farm. Do you like to fish? Take your child.


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