Wild Rice and Basmati Pilaf with Sausage

Gluten Free
Dairy Free
Health score
16%
Wild Rice and Basmati Pilaf with Sausage
50 min.
6
348kcal

Suggestions

Ingredients

  • 0.8 cup rice 
  • tablespoons parsley fresh chopped
  • tablespoon thyme leaves fresh chopped
  • ounces sausage sweet italian
  • servings kosher salt 
  •  leeks light white green halved lengthwise thinly sliced ( and parts only)
  • tablespoons olive oil extra-virgin
  • servings pepper freshly ground
  • 0.8 cup rice wild

Equipment

  • frying pan
  • pot
  • wooden spoon

Directions

  1. Bring a large pot of salted water to a boil; add the wild rice and cook until just tender, about 40 minutes; drain. Set aside and cover to keep warm.
  2. Meanwhile, heat the olive oil in a deep skillet over medium heat.
  3. Add the sausage and cook, breaking up the meat with a wooden spoon, until browned, about 5 minutes.
  4. Pour off all but about 3 tablespoons of the drippings.
  5. Add the leeks and thyme and cook, stirring occasionally, until the leeks are just wilted, about 5 minutes. Stir in the basmati rice and cook until lightly browned, 1 to 2 minutes.
  6. Add 1 1/3 cups water and 1/4 teaspoon salt and bring to a boil. Reduce the heat to low; cover and simmer until the rice is tender, about 15 minutes.
  7. Remove from the heat and set aside, covered, 5 minutes.
  8. Fluff the basmati rice with a fork, then stir in the prepared wild rice and the parsley. Season with salt and pepper.
  9. Photograph by Linda Pug

Nutrition Facts

Calories348kcal
Protein12.1%
Fat43.89%
Carbs44.01%

Properties

Glycemic Index
47.7
Glycemic Load
20.15
Inflammation Score
-9
Nutrition Score
12.853912913281%

Flavonoids

Apigenin
2.91mg
Luteolin
0.55mg
Kaempferol
0.81mg
Myricetin
0.26mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:347.85kcal
17.39%
Fat:17g
26.15%
Saturated Fat:5g
31.23%
Carbohydrates:38.36g
12.79%
Net Carbohydrates:36.05g
13.11%
Sugar:1.7g
1.89%
Cholesterol:28.73mg
9.58%
Sodium:479.56mg
20.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.54g
21.08%
Vitamin K:39.19µg
37.32%
Manganese:0.72mg
35.87%
Selenium:13.73µg
19.61%
Vitamin B1:0.27mg
18.23%
Phosphorus:179.42mg
17.94%
Vitamin B3:3.1mg
15.52%
Vitamin B6:0.3mg
15.21%
Zinc:2.19mg
14.62%
Magnesium:57.49mg
14.37%
Vitamin A:666.64IU
13.33%
Copper:0.23mg
11.57%
Folate:45.43µg
11.36%
Iron:1.97mg
10.94%
Vitamin C:7.96mg
9.65%
Fiber:2.31g
9.23%
Vitamin B2:0.14mg
8.42%
Potassium:276.93mg
7.91%
Vitamin E:1.15mg
7.64%
Vitamin B5:0.7mg
6.95%
Vitamin B12:0.34µg
5.73%
Calcium:42.16mg
4.22%