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Stir-Fried Wild Rice With Asparagus and Mushrooms Recipe

Stir-Fried Wild Rice With Asparagus and Mushrooms Recipe

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Stir-Fried Wild Rice With Asparagus and Mushrooms

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Ingredients:

Serving

2 tbsp extra virgin olive oil
2 large shallots, finely chopped
2 garlic cloves, minced
8 fresh shiitake mushrooms , stems discarded and caps thinly sliced
1/2 tsp salt
fresh ground black pepper , to taste
2 tbsp finely minced fresh parsley
1 tbsp finely minced fresh dill
1 tsp grated lemon zest
1 tsp fresh lemon thyme leaves (optional)
1/2 cup vegetable broth or 1/2 cup water
1 lb asparagus , woody ends snapped off and cut into 1-inch pieces
1 1/2 cups steamed wild rice
1 1/2 cups steamed short-grain brown rice

Directions:

In wok or large pan, heat oil over medium heat. Add shallots and garlic and cook, stirring, for 1 to 2 minutes. Add mushrooms and sautee, stirring, for 5 minutes.
Add seasonings, liquid, and asparagus. Stir, cover, reduce heat to low, and cook for 3 to 5 minutes, until the asparagus turns bright green.
Stir in the rices, mix well, and heat through.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	517.14 Kcal (2165 kJ)
Calories from fat	91.18 Kcal
		% Daily Value*
Total Fat	10.13g	16%
Cholesterol	0.31mg	0%
Sodium	483.98mg	20%
Potassium	825.62mg	18%
Total Carbs	94.49g	31%
Sugars	10.52g	42%
Dietary Fiber	9.47g	38%
Protein	13.18g	26%
Vitamin C	16.5mg	28%
Iron	4.2mg	23%
Calcium	84.3mg	8%

Amount Per 100 g
Calories	132.55 Kcal (555 kJ)
Calories from fat	23.37 Kcal
		% Daily Value*
Total Fat	2.6g	16%
Cholesterol	0.08mg	0%
Sodium	124.05mg	20%
Potassium	211.61mg	18%
Total Carbs	24.22g	31%
Sugars	2.7g	42%
Dietary Fiber	2.43g	38%
Protein	3.38g	26%
Vitamin C	4.2mg	28%
Iron	1.1mg	23%
Calcium	21.6mg	8%

* 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

10.4

Points
13

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free

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