Wild Rice and Mushroom Pilaf
- 1/2 cup uncooked wild rice 125 mL
- 1/2 cup chopped walnuts 125 mL
- 1 Tbsp canola oil, divided 15 mL
- 1 cup whole mushrooms, wiped clean and quartered 250 mL
- 1/2 cup diced onion 125 mL
- 1 cup frozen corn, thawed 250 mL
- 1/2 of a medium red bell pepper, thinly sliced 1/2 (about 1/4 cup/60 mL)
- 1/4 tsp poultry seasoning 1 mL
- 1/2 tsp coarsely ground black pepper 2 mL
- 1. Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
- 2. Using the same skillet, add 2 tsp (10 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm.
- 3. Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts and black pepper. Drizzle the remaining 1 tsp (5 mL) oil over all and toss gently.
- Preparation time: 15 minutes
- Cook time: 45 minutes
- Total time: 60 minutes
- This recipe has been certified by the American Heart Association®
4 cups (1 L)
Serves 8; 1/2 cup (125 mL) per serving
|Gras saturés||0 g|
Roasted Winter Veggies and Tri-Colored Potatoes
Sometimes the simplest dishes are the best and roasted vegetables provide pure comfort that is hard to beat. Canola oil’s high heat tolerance is a great match for oven roasting.
Chickpea and Millet Grain Salad
Ancient grains are so popular, but have you tried millet? It’s similar to bulgur wheat in texture, but it’s gluten-free!
Red Beans and Rice
Traditionally, red beans and rice is served on Mondays, especially during the Mardi Gras season. It is generally made using dried beans and smoked pork sausage, but heres a hurried up version with canned beans that is flavorful and healthy, too. Canola oil helps brown the lean turkey sausage and keep saturated fat in check.