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Continued: Recipes with herbs

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  • Last update: May 15, 2013 - 12:38 PM

Wild rice with bell pepper and fennel and oregano

Serves 4.

Note: From “Cooking Light Pick Fresh Cookbook” (Oxmoor, $21.95).

1 (8.5-oz.) pkg. precooked wild rice

• 1 1/2 tbsp. olive oil

1/2 c. diced yellow bell pepper

1/2 c. diced fennel bulb

1 1/2 tsp. chopped fresh oregano

1/2 tsp. freshly ground black pepper

• 1/4 tsp. salt


Prepare rice according to package directions.

Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add bell pepper and fennel; cook 8 minutes or until tender, stirring frequenly. Stir in rice, oregano, black pepper and salt; cook 1 minute.

Nutrition information per serving:

Calories 115 Fat 5 g Sodium 155 mg Saturated fat 1 g

Carbohydrates 15 g Calcium 13 mg

Protein 3 g Cholesterol 0 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 bread/starch, 1 fat.

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