Wild Rice and Mushroom Pilaf

Wild Rice and Mushroom Pilaf

Recipe by Nancy Hughes
0.0 from 0 votes
Yield

8

servings
Calories

110

kcal
Serving Size

1/2

cup

Health professionals recommend increasing the intake of omega 3 fatty acids from foods such as salmon, trout, walnuts and canola oil.

Ingredients

  • 1⁄2 cup 1/2 uncooked wild rice

  • 1⁄2 cup 1/2 chopped walnuts

  • 1 tbsp 1 canola oil, divided

  • 1 cup 1 whole mushrooms, wiped clean and quartered

  • 1⁄2 cup 1/2 diced onion

  • 1 cup 1 frozen corn, thawed

  • 1⁄2 1/2 of a medium red bell pepper, thinly sliced (about 1/4 cup)

  • 1⁄4 tsp 1/4 poultry seasoning

  • 1⁄2 tsp 1/2 coarsely ground black pepper

Directions

  • 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.
  • 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.
  • 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.

Nutrition Facts

8 servings per container


  • Amount Per ServingCalories110
  • % Daily Value *
  • Total Fat 5g 8%
    • Saturated Fat 0g 0%
  • Cholesterol 0mg 0%
  • Sodium 0mg 0%
  • Potassium 115mg 4%
  • Total Carbohydrate 14g 5%
    • Dietary Fiber 2g 8%
    • Sugars 2g
  • Protein 3g 6%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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