Real African Dishes: [MC-AllEthnic-Recipes] Rosemary Wild Rice Pilaf - 3 pts plus; 25g Carbohydrate; 2g Dietary Fiber

Sunday, August 12, 2012

[MC-AllEthnic-Recipes] Rosemary Wild Rice Pilaf - 3 pts plus; 25g Carbohydrate; 2g Dietary Fiber

* Exported from MasterCook *

Rosemary Wild Rice Pilaf

Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 10%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 1/2 cups water
1 cup brown rice
1/2 cup wild rice
1 onion -- chopped
2 celery stalks -- chopped
2 carrots -- diced
1 fennel bulb -- diced
3 tablespoons chopped rosemary
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

In a medium pot, bring the water to a boil. Add the brown rice and wild
rice. Cook until tender, about 45 minutes.

Meanwhile, spray a skillet with nonstick cooking spray. Saute the onion,
celery, carrots, and fennel until softened.

Preheat oven to 350F.

Drain the rice and wild rice. Pour into an 8x8-inch baking dish. Stir in
the vegetable mixture. Cover and bake one hour. Add spices. Fluff with a
fork prior to serving.

Serves 10

AuthorNote: Wild rice provides a nutty flavor and chewy texture to this
pilaf.

First harvested by Native Americans, wild rice is one of the very few
grains native to North America. Despite the name, wild rice is actually a
grain harvested from a type of grass, not rice. It grows in shallow lakes
and streams. Wild rice is the state grain of Minnesota.

Source:
"Everything Whole Foods Cookbook by Rachael Rappaport"
S(Formatted by Chupa Babi):
"Aug 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 117 Calories; 1g Fat (5.4% calories
from fat); 3g Protein; 25g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 135mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable;
0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0