Wild Rice and Toasted Pecan Pilaf Recipe

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Wild Rice and Toasted Pecan Pilaf
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Ingredients:

  • 1/4 tsp salt
  • 1 large onion , halved lengthwise and sliced thin lengthwise
  • 1 yellow bell pepper , cut into julienne strips
  • 1/4 cup olive oil
  • 2 1/2 cups wild rice (about 1 lb), rinsed well in several changes of water and drained
  • 4 1/2 cups chicken broth

Directions:

  1. Preheat the oven to 375°F. In a small baking pan toss the pecans with the butter, the thyme, and the salt until they are coated well and toast them in the middle of the oven for 10 minutes, or until they are crisp and fragrant.
  2. In a flameproof casserole cook the onion and the bell pepper in the oil over moderately low heat, stirring, for 5 minutes, or until they are just softened, and with a slotted spoon transfer them to a bowl. Add the rice to the casserole and cook it, stirring constantly, for 1 minute. Stir in the broth, heated to boiling, and salt and pepper to taste and bring the mixture to a boil. Bake the mixture, covered, in the middle of the oven for 40 minutes. Stir in the onion mixture, bake the pilaf, covered, for 30 minutes more, or until the rice is tender and the broth has been absorbed, and stir in the pecans.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 534.52 Kcal (2238 kJ)
Calories from fat 291.34 Kcal
% Daily Value*
Total Fat 32.37g 50%
Cholesterol 7.63mg 3%
Sodium 559.13mg 23%
Potassium 328.84mg 7%
Total Carbs 54.77g 18%
Sugars 2.49g 10%
Dietary Fiber 3.87g 15%
Protein 7.45g 15%
Vitamin C 25.7mg 43%
Vitamin A 0.4mg 14%
Iron 9.7mg 54%
Calcium 42.4mg 4%
Amount Per 100 g
Calories 197.4 Kcal (826 kJ)
Calories from fat 107.59 Kcal
% Daily Value*
Total Fat 11.95g 50%
Cholesterol 2.82mg 3%
Sodium 206.49mg 23%
Potassium 121.44mg 7%
Total Carbs 20.23g 18%
Sugars 0.92g 10%
Dietary Fiber 1.43g 15%
Protein 2.75g 15%
Vitamin C 9.5mg 43%
Vitamin A 0.1mg 14%
Iron 3.6mg 54%
Calcium 15.7mg 4%

* 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

  • 12.6
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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