Wild Rice and Carrots

Wild Rice and Carrots Recipe
Photo: Johnny Autry; Styling: Cindy Barr
If you can't find precooked wild rice, substitute boil-in-bag or precooked brown rice.

Yield:

Serves 4 (serving size: 1/2 cup)

Recipe from

Nutritional Information

Calories 113
Fat 4.6 g
Satfat 2.8 g
Monofat 1.2 g
Polyfat 0.3 g
Protein 2.8 g
Carbohydrate 16.2 g
Fiber 2.1 g
Cholesterol 11 mg
Iron 0.5 mg
Sodium 173 mg
Calcium 16 mg

Ingredients

1 (8.5-ounce) package precooked wild rice (such as Archer Farms)
1 1/2 tablespoons unsalted butter
1 cup thinly sliced carrot
1 tablespoon chopped fresh parsley
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt

Preparation

1. Prepare rice according to the package directions.

2. Melt butter in a large nonstick skillet over medium heat. Add carrot; cook 8 minutes or until tender, stirring frequently. Stir in rice, parsley, pepper, and salt; cook 1 minute.

Bell Pepper and Fennel variation: Prepare rice according to package directions. Heat 1 1/2 tablespoons olive oil in a large nonstick skillet over medium heat. Add 1/2 cup diced yellow bell pepper and 1/2 cup diced fennel bulb to pan; cook 8 minutes or until tender, stirring frequently. Stir in rice, 1 1/2 teaspoons chopped fresh oregano, 1/2 teaspoon freshly ground black pepper, and 1/4 teaspoon salt; cook 1 minute. Serves 4 (serving size: about 3/4 cup) CALORIES 116 (0% from fat); FAT 5.4g (sat 0.7g); SODIUM 156mg

Cucumber and Feta variation: Prepare rice according to package directions. Combine cooked rice, 1 cup diced English cucumber, 1 1/2 tablespoons olive oil, 1 tablespoon fresh lemon juice, and 2 ounces crumbled feta cheese in a medium bowl; toss to coat. Stir in 1/2 teaspoon pepper and 1/4 teaspoon salt. Serves 4 (serving size: about 3/4 cup) CALORIES 149 (0% from fat); FAT 8.3g (sat 2.9g); SODIUM 308 mg

Tomatoes and Pine Nuts variation: Prepare rice according to package directions. Melt 1 1/2 tablespoons unsalted butter in a large nonstick skillet over medium heat. Add 1/4 cup pine nuts and 8 quartered cherry tomatoes to pan; cook 8 minutes or until tomatoes are tender, stirring frequently. Stir in rice, 1 tablespoon chopped fresh basil, 1/2 teaspoon freshly ground black pepper, and 1/4 teaspoon salt; cook 1 minute. Serves 4 (serving size: 1/2 cup) CALORIES 163 (0% from fat); FAT 10.4g (sat 3.2g); SODIUM 152mg

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Bruce Weinstein and Mark Scarbrough,

July 2012
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