Perfect Wild Rice

4 50 213
Ingredients Minutes Calories
Prep Cook Servings
5 min 45 min 3
Perfect Wild Rice
Health Rating
How to cook wild rice perfectly.

Ingredients


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

Instructions


  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


Pygal78%436.69533359869195261.975380910697543%295.35638206383453171.8586853727699719%330.34719088055687122.6490425319184478%19%CarbohydratesFatProtein

Notes:

Quick Tips:

For a vegan version use vegetable stock instead of chicken broth. 


Nutritional Highlights:

Wild Rice

Wild rice has a lower calorie content than brown rice. It also contains more fibre, potassium and zinc and has plenty of antioxidant benefits.

Recipe from:
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