Wild Rice Pilaf with Cranberries & Apples - 32g Carbs, 4g Fiber
From The Mayo Clinic
Dietitian’s tip:
Not a true rice at all, wild rice is the unpolished kernels of
a wild grass native to the Great Lakes area. Wild rice is
cooked differently from true rices — it requires boiling in a
larger quantity of water.
Serves: 8
1/4 cup slivered almonds
3 cups water
1 1/2 cups wild rice, rinsed and drained
1/2 cup dried cranberries
2 Tbsp olive oil
1 Tbsp red wine vinegar
1 Tbsp sugar
2 Granny Smith apples, cored and diced
Preheat the oven to 325 F. Lightly coat a baking sheet with
cooking spray.
Spread the almonds on the baking sheet and bake, stirring
occasionally, until golden and fragrant, about 10 minutes.
Transfer immediately to a plate to cool.
In a medium saucepan, bring 3 cups of water to a boil. Add
the rice. Reduce heat and cover. Keep adding water as necessary
to prevent the rice from drying out. Simmer until the rice
is tender, about 45 to 60 minutes. Pour through a fine-meshed
strainer to drain. Return the rice to the saucepan and stir
in the dried cranberries. Cover and set aside.
In a small bowl, whisk together the oil, vinegar and sugar.
In a large bowl, combine the rice and diced apples. Add the
oil mixture and toss to coat evenly. Serve warm or cold on
individual plates. Top with toasted almonds.
Nutritional Analysis per Serving:
193 Calories, 0 Cholesterol, 5g Protein, 5mg Sodium, 32g Carbs,
4g Fiber, 5g Total fat, 201mg Potassium, 1g Saturated fat,
20mg Calcium, 4g Monounsaturated fat
Mayo Clinic Healthy Weight Pyramid Servings:
1 Fruits, 1 Carbohydrates, 1 Fats
Diabetes Meal Plan Exchanges:
1 Starches, 1 Fruits, 1 Fats
Dash Eating Plan Servings: 1 Fruits, 1 Nuts, seeds and dry beans,
1 Fats and oils