Obesity Discussion Forums - View Single Post - Wild rice pilaf with cranberries and apples

Obesity Discussion · 01-24-06, 03:17 PM

Wild rice pilaf with cranberries and apples
Dietitian's tip: Not a true rice at all, wild rice is the unpolished kernels of a wild grass native to the Great Lakes area. Wild rice is cooked differently from true rices — it requires boiling in a larger quantity of water.

SERVES 8
Ingredients
1/4 cup slivered almonds
3 cups water
1 1/2 cups wild rice, rinsed and drained
1/2 cup dried cranberries
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 tablespoon sugar
2 Granny Smith apples, cored and diced

Directions
Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray.

Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.

In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as necessary to prevent the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-meshed strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside.

In a small bowl, whisk together the oil, vinegar and sugar.

In a large bowl, combine the rice and diced apples. Add the oil mixture and toss to coat evenly. Serve warm or cold on individual plates. Top with toasted almonds.

Nutritional Analysis(per serving)Calories 193 Cholesterol 0 mg
Protein 5 g Sodium 5 mg
Carbohydrate 32 g Fiber 4 g
Total fat 5 g Potassium 201 mg
Saturated fat 1 g Calcium 20 mg
Monounsaturated fat 4 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Carbohydrates 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Fruits 1
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Nuts, seeds and dry beans 1
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00456

01-24-06, 03:17 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Wild rice pilaf with cranberries and apples Wild rice pilaf with cranberries and apples Dietitian's tip: Not a true rice at all, wild rice is the unpolished kernels of a wild grass native to the Great Lakes area. Wild rice is cooked differently from true rices — it requires boiling in a larger quantity of water. SERVES 8 Ingredients 1/4 cup slivered almonds 3 cups water 1 1/2 cups wild rice, rinsed and drained 1/2 cup dried cranberries 2 tablespoons olive oil 1 tablespoon red wine vinegar 1 tablespoon sugar 2 Granny Smith apples, cored and diced Directions Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray. Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool. In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as necessary to prevent the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-meshed strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside. In a small bowl, whisk together the oil, vinegar and sugar. In a large bowl, combine the rice and diced apples. Add the oil mixture and toss to coat evenly. Serve warm or cold on individual plates. Top with toasted almonds. Nutritional Analysis(per serving)Calories 193 Cholesterol 0 mg Protein 5 g Sodium 5 mg Carbohydrate 32 g Fiber 4 g Total fat 5 g Potassium 201 mg Saturated fat 1 g Calcium 20 mg Monounsaturated fat 4 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Fruits 1 Carbohydrates 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Fruits 1 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Fruits 1 Nuts, seeds and dry beans 1 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00456 __________________