Saturday, May 21, 2011

80--- Wild Spanish Rice

Wild rice is an aquatic, high fiber, high protein grain that is also high in niacin and other B-vitamins. It grows in lake beds and river beds in North America, and apparently it is dated back 12,000 years. It's nice to know that our ancient ancestors would recognize this food!

Wild Spanish RiceServes 6

1 tsp olive oil
1/2 white onion, chopped
1 green pepper, seeded and chopped
1 cup wild rice medley (I used a mix from Costco of long grain brown rice, red rice, and wild rice)
2 cups low sodium chicken broth
1-14 oz can low sodium diced tomatoes
1 tsp cumin
1 tsp chili powder
1 tsp dried oregano
1/2 tsp salt
1/2 tsp paprika
1/2 tsp garlic powder
1/4 tsp cayenne pepper (to taste)
Fresh ground black pepper to taste

In a large saucepan, heat olive oil over medium heat. Add chopped onion and green pepper. Saute until fragrant, then add remaining ingredients. Bring to a boil, then reduce heat, cover and simmer for 30-40 minutes. Remove from heat and allow to sit for 5 minutes. Fluff with a fork and serve!

Nutrition Info per 1/2 cup serving: 163 calories, 2 g fat, 5 g protein, 32 g carbohydrates, 2 g fiber

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