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Photo: Johnny Autry; Styling: Cindy Barr Photo by: Photo: Johnny Autry; Styling: Cindy Barr

Wild Rice and Carrots

If you can't find precooked wild rice, substitute boil-in-bag or precooked brown rice.

Cooking Light JULY 2012

  • Yield: Serves 4 (serving size: 1/2 cup)

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.

Nutritional Information

Amount per serving
  • Calories: 113
  • Fat: 4.6g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 0.3g
  • Protein: 2.8g
  • Carbohydrate: 16.2g
  • Fiber: 2.1g
  • Cholesterol: 11mg
  • Iron: 0.5mg
  • Sodium: 173mg
  • Calcium: 16mg
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Wild Rice and Carrots Recipe

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