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Wild Rice and Mushroom Pilaf

Wild Rice and Mushroom Pilaf
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Wild Rice and Mushroom Pilaf

Health professionals recommend increasing the intake of omega 3 fatty acids from foods such as salmon, trout, walnuts and canola oil.

This Heart-Check Certified recipe is brought to you by CanolaInfo.

Ingredients

Servings   8  

  • 1/2 cup uncooked wild rice
  • 2 ounces chopped walnuts
  • 1 tablespoon canola oil (divided use)
  • 3 oz whole mushrooms, wiped clean and quartered
  • 1/2 cup diced onion
  • 1/2 cup frozen corn (thawed)
  • 1/2 medium red bell pepper (thinly sliced)
  • 1/4 teaspoon poultry seasoning
  • 1/2 teaspoon coarsely ground black pepper

Directions

Tip: Click on step to mark as complete.

  1. Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
  2. Using the same skillet, add 2 tsp of the canola oil; swirling to coat bottom. Add mushrooms and onion and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes 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 and black pepper. Drizzle the remaining 1 tsp oil over all and toss gently.

Nutrition Facts

Wild Rice and Mushroom Pilaf
CaloriesCalories
110 Per Serving
ProteinProtein
3g Per Serving
FiberFiber
2g Per Serving

Nutrition Facts

Calories 110
Total Fat 5.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Sugars 2 g
Protein 3 g

Dietary Exchanges
1 starch, 1 fat

This Heart-Check Certified recipe is brought to you by CanolaInfo.
Health professionals recommend increasing the intake of omega 3 fatty acids from foods such as salmon, trout, walnuts and canola oil.

This Heart-Check Certified recipe is brought to you by CanolaInfo.

Nutrition Facts

Wild Rice and Mushroom Pilaf
CaloriesCalories
110 Per Serving
ProteinProtein
3g Per Serving
FiberFiber
2g Per Serving
×
Calories 110
Total Fat 5.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Sugars 2 g
Protein 3 g

Dietary Exchanges
1 starch, 1 fat

Ingredients

Servings   8  

  • 1/2 cup uncooked wild rice
  • 2 ounces chopped walnuts
  • 1 tablespoon canola oil (divided use)
  • 3 oz whole mushrooms, wiped clean and quartered
  • 1/2 cup diced onion
  • 1/2 cup frozen corn (thawed)
  • 1/2 medium red bell pepper (thinly sliced)
  • 1/4 teaspoon poultry seasoning
  • 1/2 teaspoon coarsely ground black pepper

Directions

Tip: Click on step to mark as complete.

  1. Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
  2. Using the same skillet, add 2 tsp of the canola oil; swirling to coat bottom. Add mushrooms and onion and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes 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 and black pepper. Drizzle the remaining 1 tsp oil over all and toss gently.
This Heart-Check Certified recipe is brought to you by CanolaInfo.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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