Brussels Sprouts and Wild Rice

Vegetarian
Gluten Free
Health score
15%
Brussels Sprouts and Wild Rice
45 min.
10
147kcal

Suggestions

Ingredients

  • 32 ounce brussels sprouts fresh
  • 0.3 cup butter divided
  • 2 cups chicken broth 
  • 0.5 cup leeks chopped
  • 0.5 ounce morel mushrooms dried
  • 0.3 teaspoon pepper 
  • 1 teaspoon salt 
  • 2.5 cups water 
  • 3 tablespoons water 
  • 6 ounce rice wild uncooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine water and mushrooms in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 2 minutes.
  2. Remove from heat; let stand 30 minutes.
  3. Drain mushrooms, reserving 1 cup liquid. Coarsely chop mushrooms.
  4. Wash Brussels sprouts thoroughly, and remove discolored leaves. Trim stem ends, and cut in half; set aside.
  5. Combine chicken broth and 1 cup reserved liquid in same saucepan; bring to a boil.
  6. Add rice and mushrooms. Cover and simmer 50 minutes.
  7. Remove from heat; drain.
  8. Melt 2 tablespoons butter in a large nonstick skillet over medium-high heat; add leeks. Saut 3 minutes or until tender.
  9. Remove from skillet; set aside. Melt remaining butter in skillet over medium-high heat; add Brussels sprouts, and saut 5 minutes or until browned.
  10. Add 3 tablespoons water; cover and cook 5 to 6 minutes or until Brussels sprouts are fork-tender, adding more water as necessary.
  11. Add cooked rice, leeks, salt, and pepper; stir gently. Cook over medium-low heat just until thoroughly heated.

Nutrition Facts

Calories147kcal
Protein15.28%
Fat29.51%
Carbs55.21%

Properties

Glycemic Index
23.4
Glycemic Load
8.23
Inflammation Score
-8
Nutrition Score
18.024782721115%

Flavonoids

Naringenin
2.98mg
Luteolin
0.3mg
Kaempferol
0.9mg
Myricetin
0.01mg
Quercetin
1.75mg

Nutrients percent of daily need

Calories:146.52kcal
7.33%
Fat:5.18g
7.97%
Saturated Fat:3.01g
18.81%
Carbohydrates:21.81g
7.27%
Net Carbohydrates:17.17g
6.24%
Sugar:2.81g
3.12%
Cholesterol:13.14mg
4.38%
Sodium:471.66mg
20.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.04g
12.07%
Vitamin K:163.47µg
155.68%
Vitamin C:77.64mg
94.11%
Manganese:0.59mg
29.51%
Folate:74.65µg
18.66%
Fiber:4.63g
18.54%
Vitamin A:904.46IU
18.09%
Phosphorus:143.88mg
14.39%
Vitamin B6:0.28mg
13.89%
Magnesium:53.8mg
13.45%
Potassium:449.9mg
12.85%
Vitamin B1:0.16mg
10.63%
Iron:1.91mg
10.61%
Vitamin B3:1.98mg
9.88%
Zinc:1.47mg
9.83%
Vitamin B2:0.16mg
9.42%
Copper:0.18mg
9.25%
Vitamin E:1.13mg
7.53%
Calcium:50.43mg
5.04%
Vitamin B5:0.49mg
4.87%
Selenium:2.25µg
3.22%
Source:My Recipes