Wild Rice

Yield: 12 servings (serving size: 1/2 cup)

Ingredients
Cooking spray
1 1/2 cups chopped celery
1 cup chopped onion
1 cup uncooked wild rice
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
1 1/2 tablespoons chopped fresh sage
1 cup uncooked long-grain brown rice
1/2 cup dried sweet cherries
1/2 cup chopped dried apricots
1/2 cup chopped pecans, toasted
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Preparation
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add celery, onion, wild rice, and garlic to pan; sauté 3 minutes. Stir in broth and sage; bring to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in brown rice, and bring to a boil. Cover, reduce heat, and cook for 30 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 10 minutes. Stir in cherries and remaining ingredients.

Nutritional Information
Calories:192 (19% from fat)
Fat:4g (sat 0.4g,mono 2.1g,poly 1.3g)
Protein:5.1g
Carbohydrate:34.4g
Fiber:3.6g
Cholesterol:0.0mg
Iron:1.2mg
Sodium:243mg
Calcium:35mg

Source: Jaime Harder, Cooking Light, NOVEMBER 2007
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