(SD Diabetes Control Program cookbook, Healthy Diabetes Recipes and More . . .)
| 1 cup wild rice 2 cups low sodium chicken broth 1 tablespoon margarine 1 cup sliced fresh mushrooms 3/4 cups sliced celery 3/4 julienne carrots |
1/3 cup sliced green onion 1/4 cup chopped sweet red pepper 1/2 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon black pepper |
Rinse wild rice under running water for one minute, drain and set aside. In a medium saucepan combine the chicken broth and wild rice. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. In a large skillet melt margarine; add mushrooms, carrots and celery. Cook and stir for 5 minutes. Stir in green onion, red pepper, thyme, salt and pepper. Stir the rice into the vegetable mixture. Put the mixture into the casserole dish. Bake, covered at 325 degrees for about 45 minutes, or until the rice is done. Makes 8 servings.
Nutritional Information (1 serving):
Calories: 117
Carbohydrates: 20 grams
Protein: 5 grams
Fat: 2 grams
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 2 gram
Sodium: 120 mg
Potassium: 265 mg
Calcium: 20 mg
Exchanges: 1 starch, 1/2 fat, 1 vegetable
Reprinted with the permission of the South Dakota Department of Health.
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