Side Dishes

Wild Rice Pilaf

Wild rice has a nutty flavor and chewy texture that pairs nicely with brown rice in this healthful side dish.
Prep Time: 20 minutes
Cooking Time: 1 hour
Standing Time: 5 minutes
Yield: 12 (1/3-cup) servings or 8 (½-cup) servings

Nonstick cooking spray
¾ cup wild rice
2/3 cup chopped celery
½ cup chopped onion
1 clove garlic, minced
3 cups canned reduced-sodium chicken broth
½ teaspoon dried thyme leaves
¼ teaspoon salt
¾ cup long-grain brown rice
3 tablespoons loosely packed chopped fresh parsley
Freshly ground black pepper


  1. Coat large, heavy saucepan with nonstick spray. Heat over medium-high heat. Add wild rice, celery, onion and garlic. Cook and stir about 5 minutes or until celery and onion are crisp-tender.
  2. Remove saucepan from heat; carefully add broth to rice mixture. Stir in thyme and salt. Return to heat. Bring to boil; reduce heat. Cover and simmer for 10 minutes.
  3. Stir in brown rice; return to boil. Reduce heat. Cover and simmer about 50 minutes or until liquid is absorbed. Remove from heat; let stand for 5 minutes.
  4. Add chopped parsley; lightly toss with a fork until combined. Season to taste with pepper.
  5. Transfer to a serving bowl and serve.

Per Serving (1/3 cup):
calories: 80; 5 calories from fat
total fat: 0.5 g; 0 g saturated fat, 0 g trans fat
cholesterol: 0 mg
sodium: 170 mg
total carbohydrates: 17 g
fiber: 1 g
sugars: 0 g
protein: 3 g; vitamins: vitamin A (2% DV), vitamin C (4% DV)
minerals: calcium (0% DV), iron (2% DV)
exchanges: 1 starch


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