Wild Rice-Fennel Pilaf Recipe

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Ingredients

Count

Nutrition

300

Calories

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Ingredients:

Serving

1 fennel bulb (about 3/4 lb)
1/4 cup minced fresh shallots
1 1/2 tbsp olive oil, divided
1 1/2 tsp minced fresh garlic
1 cup wild rice
1 cup dry white wine
3 cups water, divided
2 tsp balsamic vinegar
1/2 tsp sea salt
1/4 tsp freshly ground pepper

Directions:

Trim and discard root end of fennel bulb. Trim stalks from bulb, reserving fronds for another use. Cut bulb into fourths, and thinly slice. Set aside.
Sauté shallots in 1 tablespoon hot oil 3 minutes or until tender; stir in garlic and rice. Stir in wine and 2 1/2 cups water; bring to a boil. Cover, reduce heat, and simmer 35 minutes. Remove from heat; cover and let stand 15 minutes or until all liquid is absorbed.
Sauté fennel in remaining 1/2 tablespoon hot oil 1 minute. Add remaining 1/2 cup water, balsamic vinegar, salt, and pepper; simmer 8 minutes or until fennel is tender and liquid has evaporated. Stir into rice mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	299.67 Kcal (1255 kJ)
Calories from fat	51.77 Kcal
		% Daily Value*
Total Fat	5.75g	9%
Sodium	330.1mg	14%
Potassium	368.35mg	8%
Total Carbs	46.96g	16%
Sugars	1.8g	7%
Dietary Fiber	2.6g	10%
Protein	4.37g	9%
Vitamin C	8.1mg	14%
Iron	2.7mg	15%
Calcium	63.2mg	6%

Amount Per 100 g
Calories	82.42 Kcal (345 kJ)
Calories from fat	14.24 Kcal
		% Daily Value*
Total Fat	1.58g	9%
Sodium	90.79mg	14%
Potassium	101.31mg	8%
Total Carbs	12.92g	16%
Sugars	0.49g	7%
Dietary Fiber	0.71g	10%
Protein	1.2g	9%
Vitamin C	2.2mg	14%
Iron	0.7mg	15%
Calcium	17.4mg	6%

* 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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