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Toasted Pecan Wild Rice

Cooking Light

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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
Tory McPhail, Tory McPhail, Cooking Light, DECEMBER 2008