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.
INGREDIENTES
- 1/2 cup uncooked wild rice 125 mL
- 1/2 cup chopped walnuts 125 mL
- 1 Tbsp canola oil, divided 15 mL
- 1 cup whole mushrooms, wiped clean and quartered 250 mL
- 1/2 cup diced onion 125 mL
- 1 cup frozen corn, thawed 250 mL
- 1/2 of a medium red bell pepper, thinly sliced 1/2 (about 1/4 cup/60 mL)
- 1/4 tsp poultry seasoning 1 mL
- 1/2 tsp coarsely ground black pepper 2 mL
INSTRUCCIONES
- 1. 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.
- 2. 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.
- 3. 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.
- Preparation time: 15 minutes
- Cook time: 45 minutes
- Total time: 60 minutes
RINDE
4 cups (1 L)
TAMAÑO DE LA PORCIÓN
Serves 8; 1/2 cup (125 mL) per serving
ANÁLISIS NUTRICIONAL
| Calorías | 110 |
| Grasa total | 5 g |
| Grasa saturada | 0 g |
| Colesterol | 0 mg |
| Carbohidratos | 14 g |
| Fibra | 2 g |
| Azúcares | 2 g |
| Proteína | 3 g |
| Sodio | 0 mg |
| Potasio | 115 mg |
