Wild rice and mushroom pilaf
Walnuts add healthy omega-3s to this tasty vegetarian dish
110 cal
Serves 10
Prep time
0h 10m
Cook time
0h 40m
Total time
0h 50m
Ingredients
Directions
-
Step 1
Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate. -
Step 2
Using the same skillet, add 1 tsp (5 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion, lightly coat vegetables with canola cooking spray and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm. -
Step 3
Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts and black pepper. Drizzle the remaining 2 tsp (10 mL) canola oil over all and toss gently.
Nutritional information
Per serving (1 of 10)
- Calories
- 110
- Protein
- 3 g
- Sodium
- 0 mg
- Potassium
- 115 mg
- Total fat
- 5 g
- Saturated fat
- 0 g
- Cholesterol
- 0 mg
- Carbohydrates
- 14 g
- Fibre
- 2 g
- Sugars
- 2 g
- Added sugars
- 0 g
