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EatingWell Wild Rice with Dried Apricots & Pistachios - 4 pts

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EatingWell Wild Rice with Dried Apricots & Pistachios - 4 pts

7 cups water

1 cup wild rice, rinsed

2 teaspoons extra-virgin olive oil

1 small red onion, chopped

1 medium red bell pepper, seeded and diced

2 cloves garlic, minced

1 1/2 teaspoons ground cumin

1/2 cup dried apricots, diced

1/2 cup orange juice

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

2/3 cup thinly sliced scallion greens

1/3 cup shelled pistachios, coarsely chopped

 

 

 

 

 

1. Bring water to a boil in a large saucepan. Add wild rice, cover,

reduce heat to medium-low and cook at a lively simmer until the grains

are tender and starting to split, 45 to 55 minutes. Drain in a fine

sieve.

2. Shortly before the wild rice is ready, heat oil in a large nonstick

skillet over medium-high heat. Add onion and cook, stirring often,

until softened, 2 to 3 minutes. Add bell pepper, garlic and cumin;

cook, stirring, for 1 minute. Add apricots, orange juice, salt and

pepper; simmer until the apricots have plumped and the liquid has

reduced slightly, 1 to 2 minutes. Stir in the wild rice. Remove from

the heat and stir in scallion greens. Serve topped with chopped

pistachios.

 

Yield: 6 servings, 2/3 cup each

Active Time: 35 minutes

Total Time: 1 hour 10 minutes

Ease of preparation: Easy

 

NUTRITION INFORMATION: Per serving: 224 calories; 5 g fat (1 g sat, 3

g mono); 0 mg cholesterol; 39 g carbohydrate; 7 g protein; 5 g fiber;

104 mg sodium. Nutrition bonus: Vitamin C (110% daily value), Vitamin

A (35% dv), Fiber (20% dv).

 

 

Source: Patsy Jamieson for EatingWell Healthy Heart

Formatted by Chupa Babi in MC: 01.28.07

 

 

Colorful apricots, scallions and pistachios make this vibrant dish

worthy of any holiday table. Since wild rice (really a grass) does not

absorb liquid to the extent that true rice and other grains do, cook

it in boiling water and saute the vegetables separately so they stay

tender-crisp.

 

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