Chef Jody Adams Creates a Delicious Grain Pilaf

Rialto Restaurant Chef Jody Adams whips up a healthy grain pilaf.

Harvard Pilgrim Health Care is proud to present these heart healthy cooking videos by Jody Adams, Chef and Owner of Rialto Restaurant. This exclusive 5-part series has been generously produced by how2heroes.

7-Grain Pilaf

Jody Adams/Rialto
Serves 6

2 tbsp extra virgin olive oil
½ cup onion, chopped into ¼-inch dice
½ cup celery, peeled and chopped into ¼-inch dice
½ cup carrot, peeled and chopped into ¼-inch dice
¼ tsp Kosher salt and freshly ground black pepper
1 tsp ground cumin
1 tablespoon finely chopped garlic
1 cup uncooked 7-grain cereal mix
4 cups fat-free, low-sodium chicken stock, fat-free, low-sodium vegetable stock (used in this recipe) or water
2 bay leaves
Zest & juice of one lemon

Heat 2 tablespoons olive oil in a large saucepan over medium-high heat. Add the onions, celery and carrots. Season with salt and pepper. Cook until tender and lightly browned, stirring occasionally, about 5 minutes.

Add the garlic and cumin and cook until they becomes aromatic, only a minute or two.

Add the grains, water and bay leaves. Season with salt and pepper. Lower the heat to a simmer, cover with a round of parchment and then lid. Cook until the grains are tender, 35 to 45 minutes.




Allow to sit, covered for 5 minutes. Then fluff with a fork, remove bay leaves and add lemon juice and zest. Taste and adjust seasonings.




Calories 177
Total Fat 6.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 4.5 g
Cholesterol 0 mg
Sodium 146 mg
Carbohydrates 24 g
Fiber 5 g
Sugars 2 g
Protein 6 g

Dietary Exchanges: 1 1/2 starch, 1 fat

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