Wild Rice and Mushroom Pilaf
Health professionals recommend increasing the intake of omega 3 fatty acids from foods such as salmon, trout, walnuts and canola oil.
Yield
8
servingsCalories
110
kcalServing Size
1/2
cupIngredients
1/2 cup 125 ml uncooked wild rice
1/2 cup 125 ml chopped walnuts
1 tbsp 15 ml canola oil, divided
1 cup 250 ml whole mushrooms, wiped clean and quartered
1/2 cup 125 ml diced onion
1 cup 250 ml frozen corn, thawed
1/2 1/2 of a medium red bell pepper, thinly sliced (about 1/4 cup/60 ml)
1/4 tsp 1 ml poultry seasoning
1/2 tsp 2 ml coarsely ground black pepper
Directions
- Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium-high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
- Using the same skillet, add 2 tsp (10 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm.
- Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts and black pepper. Drizzle the remaining 1 tsp (5 mL) oil over all and toss gently.
Nutrition Facts
8 servings per recipe
- Amount Per ServingCalories110
- % Daily Value *
- Total Fat
5g
7%
- Saturated Fat 0g 0%
- Cholesterol 0mg 0%
- Sodium 0mg 0%
- Total Carbohydrate
14g
6%
- Dietary Fiber 2g 8%
- Total Sugars 2g
- Protein 3g 6%
- Potassium 115mg 3%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
