Wild Rice Cranberry Pilaf


Prep Time

10-15 minutes

Prep Notes

This makes a lovely companion to chicken, turkey or even pork tenderloin.  Many times we are accustomed to servings potatoes with these meats, but this wild rice pilaf pairs well with them and has a much healthier profile than white potatoes. 

Cooking Time

40-45 minutes

Yields

4-6 servings

Ingredients

1c. wild rice, rinsed under cold water

2-¼c. low sodium chicken stock

1T. unsalted butter or ghee

1 shallot, finely chopped

1 small onion, finely chopped

2T. chopped fresh Italian parsley

1(2-inch) sprig fresh rosemary/ or can chop rosemary and add to rice

1c. dried organic cranberries

1 tsp grated orange rind

1/3 c. fresh orange juice

Freshly ground black pepper and sea salt to taste

½ cup chopped toasted walnuts (heat in a 350 oven for 8-10 minutes)

Directions

 In a saucepan, combine the rice with the chicken stock.  Bring to a boil.  Reduce heat and simmer uncovered for 30-40 minutes.  The rice should be tender but not mushy. You may need to drain the excess liquid.

While the rice is cooking, melt butter in a medium skillet over medium heat and sauté the shallot, onion and parsley with the rosemary until onion is translucent,about 3-4 minutes.  Stir in the craisins, orange rind and juice. 

Toss this into the rice and season with the salt and pepper to taste.  Fold in the walnuts. Remove rosemary sprig.   Serve hot or at room temperature.

Notes

Although saturated fat is a fat that we should use sparingly in our diets ( less than 10% of total calories/day) I like to use it to sauté with because it imparts so much great fllavor to the entire dish.  Avoid indulgences such as ice cream and whole cream except on special occasions. 

Credit

Prairie Health Companion