Orange-Scented Wild Rice with Roasted Veggies Recipe

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Orange-Scented Wild Rice with Roasted Veggies
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Ingredients:

Directions:

  1. Line a pan with aluminum foil. Cut vegetables, except garlic, into 3/4 to 1 inch pieces. Coat with olive oil and sprinkle with herbs. Arrange vegetables in single layer on pan.
  2. Roast vegetables at 425 degrees until browned and tender, about 45 minutes, removing garlic when soft, after about 20 minutes.
  3. Let garlic cool to room temperature.
  4. Mash garlic in small bowl; mix in vinegar, yogurt, orange juice and rind. Combine vegetables, lentils and rice in serving bowl, drizzle dressing over and toss.
  5. The original recipe called for an eggplant and fewer zucchinis. You could use yellow summer squash instead, or use the eggplant. Asparagus would also be tasty. Also, I used much more orange juice and orange rind than the original recipe called for - I took advantage of the fact that we have an orange tree in the back yard and picked two small oranges and grated the rind from those and used the amount of juice from the two. The original recipe called for fat-free honey dijon dressing, which I don't have so I just used the champagne vinegar and the stone ground mustard that I did have.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1001.77 Kcal (4194 kJ)
Calories from fat 132.99 Kcal
% Daily Value*
Total Fat 14.78g 23%
Cholesterol 1.18mg 0%
Sodium 246.13mg 10%
Potassium 1829.36mg 39%
Total Carbs 171.65g 57%
Sugars 25.33g 101%
Dietary Fiber 29.34g 117%
Protein 44.11g 88%
Vitamin C 188mg 313%
Vitamin A 3mg 99%
Iron 62.8mg 349%
Calcium 146.9mg 15%
Amount Per 100 g
Calories 89.69 Kcal (376 kJ)
Calories from fat 11.91 Kcal
% Daily Value*
Total Fat 1.32g 23%
Cholesterol 0.11mg 0%
Sodium 22.04mg 10%
Potassium 163.79mg 39%
Total Carbs 15.37g 57%
Sugars 2.27g 101%
Dietary Fiber 2.63g 117%
Protein 3.95g 88%
Vitamin C 16.8mg 313%
Vitamin A 0.3mg 99%
Iron 5.6mg 349%
Calcium 13.2mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 20.5
    Points
  • 24
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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