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Autumn's Wild Rice-Mushrooms Pilaf-Style
Courtesy of CanolaInfo
Servings: 8
Prep Time: 10 Min. Cook Time: 20 Min. What you need:
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+ 1/2 c. uncooked wild rice (125 mL)
+ 2 oz. chopped walnuts (60 g) + 1 Tbsp. canola oil, divided (15 mL) + 3 oz. whole mushrooms, wiped clean and quartered (90 g) + 1/2 c. diced onion (125 mL) + 1 c. frozen corn, thawed (250 mL) + 1/2 of a medium red bell pepper, thinly sliced (60 mL) + 1/4 tsp. poultry seasoning (1 mL) + 1/2 tsp. salt (2 mL) + 1/2 tsp. coarsely ground black pepper (2 mL) What to do:
1. Cook rice according to pkg. directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2-3 min. or until fragrant, stirring frequently. Set aside on separate plate.
2. Using the same skillet, add 1 tsp. (5 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion, lightly coat vegetables with canola cooking spray and cook 2 min. Add corn, bell peppers and poultry seasoning and sauté for 5 min. 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, salt and black pepper. Drizzle the remaining 2 tsp. (10 mL) oil overall and toss gently. * Recipe courtesy of CanolaInfo. Nutritional information:
Calories: 120; Total Fat: 6g; Saturated Fat: 0g; Cholesterol: 0mg; Total Carbs: 15g; Fiber: 2g; Protein: 4g; Sodium: 150mg;
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