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Wild Rice-Vegetable Medley

Prep time 10 mins
Cook time 15 mins
Yield 5 (3/4-cup) servings.

Ingredients

  • Olive oil-flavored vegetable cooking spray
  • 2 teaspoons olive oil
  • 1 cup chopped green pepper
  • 3/4 cup chopped onion
  • 3/4 cup finely chopped carrot
  • 1 (8-ounce) package sliced fresh mushrooms
  • 1 (2 3/4-ounce) package instant wild rice, uncooked
  • 1 1/3 cups canned no-salt-added chicken broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • Fresh flat-leaf parsley leaves (optional)

Nutrition Information

  • calories 157
  • caloriesfromfat 15 %
  • fat 2.6 g
  • satfat 0.3 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 4.1 g
  • carbohydrate 22.4 g
  • fiber 3.1 g
  • cholesterol 0.0 mg
  • iron 0.0 mg
  • sodium 128 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a saucepan with cooking spray; add oil. Place over medium-high heat until hot. Add green pepper and next 3 ingredients; saute until carrot is tender. Add rice and broth. Bring to a boil; reduce heat. Simmer, uncovered, 5 minutes or until liquid is absorbed. Stir in salt and pepper. Let stand 5 minutes. Garnish with parsley, if desired.

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