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Spanish Wild Rice

Diet.Chef's picture
  Wild rice 1⁄2 Cup (8 tbs), uncooked
  Vegetable cooking spray 1
  Chopped sweet onion 1 Cup (16 tbs)
  Finely chopped green pepper 1 Cup (16 tbs)
  Garlic 2 Clove (10 gm), minced
  Long grain brown rice 2⁄3 Cup (10.67 tbs), uncooked
  Canned low sodium chicken broth 1 1⁄2 Cup (24 tbs), undiluted
  No salt added vegetable juice cocktail 2 Cup (32 tbs)
  40% low fat cheddar cheese 4 Ounce, shredded to make 1 cup

Rinse wild rice in 3 changes of hot water; drain well, and set aside.
Coat a medium saucepan with cooking spray; place over medium-high heat until hot.
Add onion, green pepper, and garlic; saute until tender.
Stir in wild rice, brown rice, chicken broth, and vegetable juice cocktail; bring to a boil.
Cover, reduce heat, and simmer 50 minutes or until rice is tender and liquid is absorbed; remove from heat.
Add cheese; stir until cheese melts.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1263 Calories from Fat 130

% Daily Value*

Total Fat 15 g22.8%

Saturated Fat 1.8 g9.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1444.8 mg60.2%

Total Carbohydrates 215 g71.6%

Dietary Fiber 17.3 g69.2%

Sugars 35.2 g

Protein 78 g156.4%

Vitamin A 185.3% Vitamin C 845.8%

Calcium 19% Iron 47.9%

*Based on a 2000 Calorie diet

Spanish Wild Rice Recipe