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Health Information Library Recipes Wild rice pilaf with cranberries and apples

Wild rice pilaf with cranberries and apples

Nutrition Facts

Serving Size About 1 cup
Calories 213

Amount Per Serving
Monounsaturated fat 4 g
Saturated fat 1 g
Total fat 5 g
Sodium 6 mg
Cholesterol 0 mg
Dietary fiber 4 g
Protein 5 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Not rice at all, wild rice is the unpolished kernels of a wild grass.

Ingredients

(Serves 8)
  • 1/4 cup slivered almonds
  • 3 cups water
  • 1 1/2 cups wild rice, rinsed and drained
  • 1/2 cup dried cranberries, no sugar added
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon sugar
  • 2 Granny Smith apples, cored and diced

Directions

Heat the oven to 325 F. Lightly coat a baking sheet with cooking spray.

Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.

In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as necessary to prevent the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-mesh strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside.

In a small bowl, whisk together the oil, vinegar and sugar.

In a large bowl, combine the rice and diced apples. Add the oil mixture and toss to coat evenly. Serve warm or cold on individual plates. Top with toasted almonds.

Last Updated: June 20th, 2015