Photo: Pille R. Priske
Estimated Nutrition (whole recipe, rough)
572
Calories
43g
Protein
18g
Fat
61g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Wild Rice | 1 cup cooked (164g) | 166 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Low fat cooking spray
- 2 teaspoons vegetable oil
- 1 cup green bell pepper, seeded and chopped
- 3/4 cup onion, chopped
- 1/2 cup mushrooms, sliced
- 3/4 cup carrots, peeled and chopped
- 1 (2 3/4 oz.) package wild rice, uncooked
- 1 1/3 cups low-sodium, fat free chicken broth
- 1/4 teaspoon salt
- 1/4 teaspoon fresh ground pepper
- Fresh cilantro, chopped (optional)
Directions
1
1.Spray a medium saucepan with cooking spray, add oil then heat to medium-high heat.
2
2.Add bell pepper, onion, mushrooms, carrots then sauté until vegetables are crisp-tender.
3
3.Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low.
4
4.Simmer, uncovered for about 45 minutes or until rice is tender, stirring occasionally or until broth is absorbed. Stir in salt and pepper.
5
5.Let stand for 5 minutes. Serve garnished with cilantro.
Recipe sourced from
fandom