Recipes: Basic Wild Rice

BASIC WILD RICE

Serves 6 to 8.

Note: This recipe is for preparing hand-harvested rice, available in most grocery stores, natural food co-ops and farmers markets. Paddy-raised wild rice, which is very dark in color, will take longer and require more liquid. Leftovers freeze nicely.

• 1 c. wild rice, well rinsed under cold running water

• 21/2 c. water or stock

Directions

In a large saucepan combine the rice and water or stock. Set over high heat and bring to a boil. Reduce the heat and simmer rice until tender but not mushy, about 20 to 30 minutes.

Calories80Fat0 gSodium2 mg

Carbohydrates17 gSaturated fat0 gCalcium2 mg

Protein3 gCholesterol0 mgDietary fiber1 g

Diabetic exchanges per serving: 1 bread/starch.

WILD RICE CRANBERRY PILAF

Note: To toast the walnuts, spread them on a baking sheet and toast in a preheated 350-degree oven until they begin to smell nutty, about 3 to 5 minutes. Remove and chop. This dish is a natural partner to chicken, game or pork. It makes a terrific dish for the buffet table.

• 1/2 c. wild rice, rinsed under cold water

• 11/4 c. chicken stock or water

• 1 tbsp. unsalted butter

• 1 shallot, finely chopped

• 2 tbsp. chopped fresh parsley

• 1 (2-in.) sprig fresh rosemary

• 1/4 c. craisins

• 1 tsp. grated orange rind

• 1/3 c. fresh orange juice, or to taste

• 1/4 c. chopped toasted walnuts (see Note)

Directions

In a large saucepan, combine the rice with the chicken stock. Bring to a boil. Reduce the heat and simmer uncovered 20 to 30 minutes. The rice should be tender but not mushy.

While the rice is cooking, melt the butter in a medium skillet over medium heat and sauté the shallot and onion, parsley and rosemary until the onion is translucent, about 2 to 4 minutes. Stir in the craisins, orange rind and juice and cook about 2 minutes. Remove the rosemary sprig. Toss this into the rice and season with salt and pepper to taste. Fold in the walnuts. Serve hot or at room temperature.

Nutrition information per each of 6 servings:

Carbohydrates20 gSaturated fat0 gCalcium17 mg

Protein4 gCholesterol0 mgDietary fiber2 g

Diabetic exchanges per serving: 1 bread/starch, 1/2 other carb, 1 fat.

WILD RICE AND MUSHROOM SOUP

Serves 6 to 8.

• 2 tbsp. unsalted butter

• 1 large onion, finely chopped

• 2 shallots, finely chopped

• 1 lb. crimini or white button mushrooms, caps and stems roughly chopped

• 1 tbsp. flour

• 1/4 c. amber beer or red wine

• 3 c. chicken stock

• 3 c. milk

• 1/4 c. heavy cream, optional

• 1 c. cooked wild rice

• 1/4 c. chopped fresh parsley

Directions

In a heavy-bottom pot over medium heat, melt the butter and sauté the onion, shallots and mushrooms. Cover and cook until the onions are very soft and the mushrooms have released most of their liquid, about 7 to 10 minutes.

Sprinkle with the flour and nutmeg, stirring and cooking over low heat until the flour mixture coats the vegetables like a thick paste for about 1 minute.

Whisk in the beer or wine, stock, milk and cream (if using), then stir in the wild rice. Simmer several minutes until the soup thickens to desired consistency, garnish with parsley and serve.

Calories140Fat5 gSodium99 mg

Carbohydrates16 gSaturated fat3 gCalcium135 mg

Protein8 gCholesterol15 mgDietary fiber1 g