Minnesota Wild Rice Pilaf

Cooking Light
The wild rice and mushrooms give this pilaf an earthy flavor that pairs well with duck or pork.
8 servings (serving size: 1 cup)


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1 1/4 cups water
2 (16-ounce) cans fat-free, less-sodium chicken broth
1 1/2 cups uncooked wild rice
1 tablespoon butter or stick margarine
3 cups sliced mushrooms
1 cup chopped onion
1/2 cup finely chopped fresh parsley
1/3 cup chopped pecans, toasted
3/4 teaspoon poultry seasoning
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray


Bring water and broth to a boil in a medium saucepan. Add wild rice; cover, reduce heat, and simmer 1 hour or until tender. Drain.

Preheat oven to 325°.

Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms and onion; sauté 6 minutes. Remove from heat; stir in parsley and next 4 ingredients (parsley through pepper). Combine rice and mushroom mixture in a 2-quart casserole coated with cooking spray. Cover and bake at 325° for 25 minutes.

Created date

October 2000

Nutritional Information

Calories 177
Caloriesfromfat 27 %
Fat 5.4 g
Satfat 1.2 g
Monofat 2.6 g
Polyfat 1.1 g
Protein 6.9 g
Carbohydrate 27.2 g
Fiber 2.8 g
Cholesterol 4 mg
Iron 1.4 mg
Sodium 347 mg
Calcium 21 mg