Perfect Wild Rice

4 50 213
Ingredients Minutes Calories
Prep Cook Meals
5 min 45 min 4
Perfect Wild Rice
Health Rating

Ingredients for 4 meals

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1 1/3 cup Wild rice, dry (rinsed well)
5 1/3 cup Chicken broth (stock), low sodium (or beef; homemade is best; organic is next best)
2/3 tsp Sea salt, fine (depending on how salty your stock is, you might need to add less or more)
1 1/3 leaf Bay leaf


  1. Place Wild Rice in a mesh strainer. Thoroughly rinse in cold water for 60 seconds, mixing rice with fingers to ensure each grain gets rinsed.
  2. Combine the Wild Rice with 4 cups of beef or chicken stock, salt and bay leaf in a medium-large saucepan with a tight fitting lid.
  3. Over medium-high heat, bring to a boil. Give the rice a good stir, reduce the heat to low, cover and simmer for 30-50 minutes.
  4. Wild rice bursts open when it’s cooked, so you can tell at a glance when it’s done. Taste a few morsels and keep cooking a few minutes longer if it’s not tender enough for your taste.
  5. Drain excess liquid if applicable, fluff with a fork and serve. 

Nutrition Facts

Per Portion

Calories 213
Calories from fat 6.8
Calories from saturated fat 4.6
Total Fat 0.8 g
Saturated Fat 0.5 g
Trans Fat 0
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.1 g
Cholesterol 0
Sodium 1079 mg
Potassium 596 mg
Total Carbohydrate 41 g
Dietary Fiber 3.5 g
Sugars 1.9 g
Protein 10.2 g

Dietary servings

Per Portion

Grain 1.6

Energy sources

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