Wild Rice with Bacon and Fennel

Gluten Free
Dairy Free
Health score
7%
Wild Rice with Bacon and Fennel
65 min.
8
227kcal

Suggestions

Ingredients

  • slices bacon 
  • 0.5 cup chicken broth fat-free reduced-sodium
  • large fennel bulb thinly sliced
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic cloves minced
  • 0.3 cup golden raisins 
  • large onion cut into thin wedges
  • 0.1 teaspoon pepper 
  • 0.3 teaspoon salt 
  • 0.5 cup walnuts toasted chopped
  • tablespoon citrus champagne vinegar 
  • 1.3 cups rice wild uncooked

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Cook wild rice according to package directions; drain.
  2. Meanwhile, cook bacon in a large nonstick skillet over medium-high heat 7 to 8 minutes or until crisp; drain on paper towels, reserving 1 Tbsp. drippings in skillet. Chop bacon.
  3. Saut fennel bulb and onion in hot drippings over medium-high heat 5 minutes or until softened.
  4. Add garlic; saut 1 minute.
  5. Add broth and next 3 ingredients; bring to a boil. Reduce heat to medium-low; cover and simmer 8 minutes or until tender. Stir in rice and bacon; cook, stirring often, 3 minutes.
  6. Transfer to a large serving bowl. Stir in fennel fronds and vinegar. Stir in walnuts just before serving.

Nutrition Facts

Calories227kcal
Protein12.49%
Fat36.41%
Carbs51.1%

Properties

Glycemic Index
37.33
Glycemic Load
13.98
Inflammation Score
-5
Nutrition Score
11.66826078814%

Flavonoids

Cyanidin
0.2mg
Eriodictyol
0.32mg
Apigenin
4.04mg
Luteolin
0.02mg
Isorhamnetin
0.94mg
Kaempferol
0.32mg
Myricetin
0.3mg
Quercetin
4.04mg

Nutrients percent of daily need

Calories:226.5kcal
11.33%
Fat:9.57g
14.72%
Saturated Fat:2g
12.5%
Carbohydrates:30.22g
10.07%
Net Carbohydrates:26.52g
9.64%
Sugar:6.42g
7.14%
Cholesterol:7.26mg
2.42%
Sodium:223.55mg
9.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.39g
14.77%
Vitamin K:50.17µg
47.78%
Manganese:0.73mg
36.3%
Phosphorus:187.61mg
18.76%
Magnesium:70.43mg
17.61%
Copper:0.32mg
15.88%
Fiber:3.7g
14.78%
Zinc:2.09mg
13.92%
Vitamin B3:2.71mg
13.54%
Vitamin B6:0.24mg
12.08%
Folate:47.16µg
11.79%
Potassium:380.25mg
10.86%
Vitamin C:7.92mg
9.6%
Iron:1.3mg
7.24%
Vitamin B2:0.12mg
7.14%
Vitamin B1:0.1mg
6.81%
Selenium:4.08µg
5.83%
Vitamin B5:0.52mg
5.18%
Vitamin A:208.36IU
4.17%
Calcium:39.97mg
4%
Vitamin E:0.51mg
3.42%
Vitamin B12:0.08µg
1.39%
Source:My Recipes