Toasted Pecan Wild Rice

If the rice does not absorb all of the broth as it cooks, drain off the excess liquid before stirring in the remaining ingredients.

Yield: 8 servings (serving size: about 2/3 cup rice mixture and 1 tablespoon pecans)

Ingredients

• 2  teaspoons  olive oil
• 1/2  cup  chopped pecans
• 4 1/2  cups  fat-free, less-sodium chicken broth
• 2  cups  uncooked wild rice
• 3  tablespoons  chopped fresh flat-leaf parsley
• 1 1/2  tablespoons  butter
• 3/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper

Preparation

1. Heat oil in a medium saucepan over medium-high heat. Add pecans to pan; cook 1 minute or until lightly toasted. Remove pecans from pan.

2. Add broth and rice to pan; bring to a boil. Cover, reduce heat, and simmer 1 hour or until tender. Drain, if necessary. Place rice in a serving bowl; stir in parsley and remaining ingredients. Sprinkle with pecans.

Nutritional Information

Calories:

251 (33% from fat)

Fat:

9.3g (sat 2.1g,mono 4.6g,poly 2.2g)

Protein:

8.5g

Carbohydrate:

35.6g

Fiber:

4.2g

Cholesterol:

6mg

Iron:

1.5mg

Sodium:

460mg

Calcium:

21mg