Wild Rice And Carrot Loaf
|Low sodium beef broth/Water||3 Cup (48 tbs)|
|Brown rice||1⁄2 Cup (8 tbs)|
|Wild rice/Long grain rice||1⁄2 Cup (8 tbs)|
|Unsalted margarine||2 Tablespoon|
|Yellow onion||1 Large, chopped fine|
|Celery stalks||2 Medium, chopped fine|
|Carrots||4 Medium, peeled and grated|
|Minced parsley||1⁄3 Cup (5.33 tbs)|
|Egg whites||2 Large, slightly beaten|
|Ground cumin||2 Teaspoon|
|Black pepper||1⁄4 Teaspoon|
Preheat the oven to 350°F.
Bring the beef broth to a boil in a large heavy saucepan over moderate heat.
Stir in the brown rice and wild rice, return to a boil, then adjust the heat so that the broth barely bubbles; cook, uncovered, for 15 minutes or until almost all the broth is absorbed.
Turn the heat to low, cover, and cook for 5 minutes more.
Meanwhile, melt the margarine in a heavy 10 inch skillet over moderate heat; add the onion, celery, and carrots and cook, uncovered, until the vegetables are soft 5 to 8 minutes.
Stir the vegetables into the rice along with the parsley, egg whites, cumin, and pepper.
Turn all into a lightly greased 9 1/4'x 5 1/4'x 2 2/4" loaf pan and bake, uncovered, for 1 hour or until the loaf is browned and firm to the touch.
Cool the loaf upright on a wire rack for 15 minutes, then turn out onto a small heated platter.
Serving size: Complete recipe
Calories 1226 Calories from Fat 260
% Daily Value*
Total Fat 30 g45.4%
Saturated Fat 5.3 g26.4%
Trans Fat 0 g
Cholesterol 9.7 mg3.2%
Sodium 827.2 mg34.5%
Total Carbohydrates 207 g68.8%
Dietary Fiber 25.1 g100.5%
Sugars 19 g
Protein 42 g83.4%
Vitamin A 877.9% Vitamin C 73%
Calcium 31.9% Iron 46.7%
*Based on a 2000 Calorie diet