Minnesota Wild Rice Pilaf

Gluten Free
Dairy Free
Health score
30%
Minnesota Wild Rice Pilaf
45 min.
8
174kcal

Suggestions


Discover the delightful flavors of Minnesota Wild Rice Pilaf, a dish that perfectly embodies the essence of wholesome, hearty cooking. This gluten-free and dairy-free recipe is not only a fantastic side dish but also a versatile option for antipasti, starters, or even a satisfying snack. With a preparation time of just 45 minutes, you can easily whip up this nutritious meal for up to eight people, making it ideal for family gatherings or casual get-togethers.

What sets this pilaf apart is its unique combination of ingredients that create a symphony of textures and tastes. The earthy wild rice serves as a robust base, complemented by the savory notes of sautéed mushrooms and onions. Fresh parsley adds a burst of color and freshness, while toasted pecans introduce a delightful crunch. The careful balance of spices, including poultry seasoning and black pepper, elevates the dish, making it a memorable addition to any meal.

Not only is this Minnesota Wild Rice Pilaf a feast for the senses, but it also boasts a caloric breakdown that aligns with a healthy lifestyle, with only 174 calories per serving. Whether you're looking to impress guests or simply enjoy a nourishing dish at home, this pilaf is sure to become a favorite in your culinary repertoire. Embrace the flavors of the Midwest and treat yourself to this deliciously satisfying recipe!

Ingredients

  • 0.3 teaspoon pepper black
  • 32 ounce less-sodium chicken broth fat-free canned
  • 0.5 cup parsley fresh finely chopped
  • cups mushrooms sliced
  • cup onion chopped
  • 0.3 cup pecans toasted chopped
  • 0.8 teaspoon poultry seasoning 
  • 0.5 teaspoon salt 
  • tablespoon stick margarine 
  • 1.3 cups water 
  • 1.5 cups rice wild uncooked

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Bring water and broth to a boil in a medium saucepan.
  2. Add wild rice; cover, reduce heat, and simmer 1 hour or until tender.
  3. Drain.
  4. Preheat oven to 32
  5. Melt butter in a large nonstick skillet over medium-high heat.
  6. Add mushrooms and onion; saut 6 minutes.
  7. Remove from heat; stir in parsley and next 4 ingredients (parsley through pepper).
  8. Combine rice and mushroom mixture in a 2-quart casserole coated with cooking spray. Cover and bake at 325 for 25 minutes.

Nutrition Facts

Calories174kcal
Protein15.09%
Fat26.75%
Carbs58.16%

Properties

Glycemic Index
23.63
Glycemic Load
12.28
Inflammation Score
-6
Nutrition Score
13.43304359265%

Flavonoids

Cyanidin
0.49mg
Delphinidin
0.33mg
Catechin
0.33mg
Epigallocatechin
0.26mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.1mg
Apigenin
8.08mg
Luteolin
0.04mg
Isorhamnetin
1mg
Kaempferol
0.19mg
Myricetin
0.56mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:174.31kcal
8.72%
Fat:5.46g
8.4%
Saturated Fat:0.67g
4.22%
Carbohydrates:26.72g
8.91%
Net Carbohydrates:23.56g
8.57%
Sugar:2.7g
3%
Cholesterol:0mg
0%
Sodium:635.28mg
27.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.93g
13.87%
Vitamin K:63.92µg
60.88%
Manganese:0.69mg
34.27%
Vitamin B3:4.08mg
20.42%
Phosphorus:194.73mg
19.47%
Copper:0.37mg
18.48%
Magnesium:67.8mg
16.95%
Vitamin B2:0.26mg
15.49%
Zinc:2.29mg
15.26%
Fiber:3.16g
12.63%
Folate:46.54µg
11.64%
Vitamin B5:1.08mg
10.78%
Vitamin B6:0.21mg
10.52%
Selenium:6.98µg
9.97%
Potassium:348.11mg
9.95%
Vitamin C:7.3mg
8.85%
Vitamin A:395.94IU
7.92%
Iron:1.39mg
7.72%
Vitamin B1:0.11mg
7.65%
Vitamin B12:0.24µg
4.05%
Calcium:28.77mg
2.88%
Vitamin E:0.41mg
2.7%
Source:My Recipes