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Try the exciting new breakfast recipe from Day 7 of our upcoming 7-Day Meal Plan.

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Wild Rice Pilaf
If you want a rice pilaf for special occasions, this recipe is for you. It is substantial, full of flavor, and is quite easy to prepare. The combination of flavors blends beautifully, and the variety of ingredients makes this a highly nutritious dish.
Wild Rice Pilaf Prep and Cook Time: 45 minutes, baking time: 1 hour

Ingredients:

Directions:

  1. Bring 3-1/2 cups of lightly salted water to a boil. While water is coming to a boil rinse the wild rice under running water in a strainer. When water is boiling, add both wild and brown rice, cover, turn heat to low, and cook for about 45 minutes, until tender. Do not overcook. You will most likely have excess water when rice is cooked properly. Put cooked rice in a strainer and drain out excess water. Set aside in a bowl large enough to mix everything together.
  2. Heat 1 TBS chicken broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes. Add mushrooms and celery and continue to sauté for another 2-3 minutes.
  3. Mix all the ingredients except for onions, rice, and 1 TBS broth together in bowl and season with salt and pepper.
  4. Preheat oven to 350°F/175°C. Place mixture in an 8-inch square baking dish and bake covered for about 1 hour. Drizzle with olive oil and mix with a fork to keep it fluffy.
Serves 6

Serving suggestion: Serve with 10-Minute Rosemary Lamb Chops or Fresh Herbed Chicken Breasts and one of our Mediterranean Greens: 5-Minute Kale or 3-Minute Swiss Chard.

Nutritional Profile

Wild Rice Pilaf
1.00 serving
(199.88 grams)
Calories: 389

NutrientDRI/DV

 manganese115%

 copper68%






 fiber31%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Wild Rice Pilaf is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Wild Rice Pilaf
1.00 serving
199.88 grams
Calories: 389

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
manganese2.29 mg1155.3excellent
copper0.61 mg683.1very good
phosphorus356.57 mg512.4very good
vitamin E6.33 mg (ATE)422.0good
omega-3 fats0.97 g401.9good
selenium17.27 mcg311.5good
pantothenic acid1.55 mg311.4good
fiber7.63 g311.4good
magnesium118.69 mg301.4good
vitamin B60.44 mg261.2good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Wild Rice Pilaf

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