Wild Rice with Vegetables – Healthy Weight Loss Recipe

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(makes 4 servings)

Ingredients: Nutrition Facts for Wild Rice with Vegetables
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Low fat cooking spray

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2 teaspoons vegetable oil

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1 cup green bell pepper, seeded and chopped

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3/4 cup onion, chopped

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1/2 cup mushrooms, sliced

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3/4 cup carrots, peeled and chopped

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1 (2 3/4 oz.) package wild rice, uncooked

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1 1/3 cups low-sodium, fat free chicken broth

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1/4 teaspoon salt

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1/4 teaspoon fresh ground pepper

small bullet Fresh cilantro, chopped (optional)

 

Directions:
1. Spray a medium saucepan with cooking spray, add oil then heat to medium-high heat.
2. Add bell pepper, onion, mushrooms, carrots then sauté until vegetables are crisp-tender.
3. Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low.
4. Simmer, uncovered for about 45 minutes or until rice is tender, stirring occasionally or until broth is absorbed. Stir in salt and pepper.
5. Let stand for 5 minutes. Serve garnished with cilantro.

 

TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 of recipe (200 g)
Servings Per Recipe: 4
Amount per serving
Calories 139
Calories from fat 29
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 181 mg
Total Carbohydrates 23 g
Dietary Fiber 3 g
Sugars 0 g
Protein 6 g
Vitamin A 140%
Vitamin C 65%
Calcium 2%
Iron 6%

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