Dietitian’s tip:
Wild rice is a grass seed that’s considered a whole grain. Boil wild rice in more water than regular rice.
Number of servings
Serves 8
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
Ingredients
- 1/4 cup slivered almonds
- 3 cups water
- 1 1/2 cups wild rice, rinsed and drained
- 1/2 cup dried cranberries, no sugar added
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 tablespoon sugar
- 2 Granny Smith apples, cored and diced
Directions
Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray.
Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and sweet smelling, about 10 minutes. Put on a plate to cool right away.
In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as needed to keep the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-mesh strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside.
In a small bowl, whisk together the oil, vinegar and sugar.
In a large bowl, combine the rice and diced apples. Add the oil mixture and toss to coat evenly. Serve warm or cold. Top with toasted almonds.
Nutritional analysis per serving
Serving size: About 1 cup
- Calories 189
- Total fat 5.5 g
- Saturated fat 1 g
- Trans fat Trace
- Monounsaturated fat 3.5 g
- Cholesterol 0 mg
- Sodium 3 mg
- Total carbohydrate 32 g
- Dietary fiber 4 g
- Added sugars 1.5 g
- Protein 5 g
- Total sugars 7 g
- Polyunsaturated fat 1 g
- Potassium 207 mg
- Calcium 19 mg
- Magnesium 65 mg
- Vitamin D 0 IU
- Iron 1 mg
