Using nutrient-packed wild rice with the Latin tastes of bell peppers, walnuts
and raisins not only gives you a range of health benefits but also a rainbow of
visual appeal to impress your friends and family at your next holiday fiesta. Canola
oil helps the flavors meld.
8 cups low sodium chicken or vegetable broth 1.75 L
2 cups wild rice 500 mL
1 teaspoon salt 5 mL
2 tablespoons canola oil 30 mL
1 medium white onion,
1 cup diced red bell peppers 250 mL
1/2 cup chopped walnuts 125 mL
1/2 cup golden raisins 125 mL
1/4 cup finely diced parsley 60 mL
In large saucepan, bring chicken or vegetable broth to a boil, then stir in wild
rice and salt.
Reduce heat and simmer, covered, 40-45 minutes or just until kernels
Uncover and fluff with fork and simmer additional 5 minutes.
Drain any excess liquid.
In large serving bowl, place cooked rice and set aside to cool.
In large sauté pan, heat canola oil over medium heat.
Add onion and sauté for
1 to 2 minutes or until translucent.
Add peppers, walnuts and raisins. Cook until lightly browned and fragrant.
Add sautéed mixture and fresh parsley to wild rice. Stir to combine and serve
Yield: 8 cups (2 L)
Serving size 1/2 cup (125 mL)
Nutritional Analysis Per Serving Calories 120 Total Fat 5 g Saturated Fat
0 g Cholesterol 0 mg Carbohydrates 17 g Fiber 2 g Sugars 6 g Protein 3 g Sodium
180 mg Potassium 165 mg