- 8 cups low sodium chicken or vegetable broth 2 L
- 2 cups wild rice 500 mL
- 1 tsp salt 5 mL
- 2 Tbsp canola oil 30 mL
- 1 medium white onion, chopped
- 1 cup diced red bell peppers 250 mL
- 1/2 cup chopped walnuts 125 mL
- 1/2 cup golden raisins 125 mL
- 1/4 cup finely diced parsley 60 mL
- 1. In large saucepan, bring chicken or vegetable broth to a boil, then stir in wild rice and salt. Reduce heat and simmer, covered, 40-45 minutes or just until kernels puff open. Uncover and fluff with fork and simmer additional 5 minutes. Drain any excess liquid.
- 2. In large serving bowl, place cooked rice and set aside to cool.
- 3. In large sauté pan, heat canola oil over medium heat. Add onion and sauté for 1 to 2 minutes or until translucent.
- 4. Add peppers, walnuts and raisins. Cook until lightly browned and fragrant.
- 5. Add sautéed mixture and fresh parsley to wild rice. Stir to combine and serve warm.
1/2 cup (125 mL)
|Total Fat||5 g|
|Saturated Fat||0 g|
Marsala Quinoa Gravy
Here quinoa takes the form of flour and helps produce a gluten-free alternative to most other gravy recipes. Also, using canola oil in place of pan drippings reduces the saturated fat content and makes it a heart-healthier choice.
Green Bean Saltado
A healthy twist on the Peruvian classic lomo saltado, this recipe showcases green beans, which are popular during the holidays. Green beans have high levels of carotenoids and canola oil helps keep the dish’s saturated fat content to a minimum compared to typical holiday sides.
Quinoa Salad with Aji Amarillo Dressing
Quinoa is a staple in Peru and with good reason. It is one of the few seeds that has an exceptional balance between fiber, protein and fat. Mixed with aji amarillo, lime juice and cilantro, this zesty salad will add a burst of flavor as well as an abundance of nutrients. Canola oil’s mild flavor keeps those tastes clean and bright.