Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Once we sowed wild oats; now we cook them in the microwave.
"
-Irena Chalmers, Author
The refrigerator light goes on...
This is a great alternative side dish to plain rice or potatoes for simple fish dishes or even just a easy grilled chicken. The combination of the whole grain wild rice and the legumes is great for your heart but best of all the two taste great together. Almost any herb will work but the rosemary is especially good. Try oregano or sage.
Legumes and Heart Disease
There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.
Wild Rice and Black Beans
Servings = 4 | Serving size =about one cup
Cooking Time = 45 Minutes
This recipe can be multiplied by 2.
This recipe does makes good leftovers but reheat gently.
| 1 1/2 cups | water |
| 1/4 tsp | salt |
| 1 Tbsp | fresh rosemary leaves |
| 1/2 cups | wild rice |
| 1 Tbsp | unsalted butter |
| 1 medium | shallot (minced) |
| 1/4 medium | orange or yellow bell pepper (diced) |
| 1 15 ounce can | no salt added black beans (drained and rinsed) |
| 1/8 tsp | fresh ground black pepper |
Place the water and salt in a small sauce pan over high heat. When the water boils add the rosemary and wild rice. (It is best to use a large sprig of rosemary so that it is easy to remove.)
When the rice comes to a boil again reduce the heat to a simmer and cook the rice for about 40 minutes until tender.
While the rice is cooking melt the butter in a medium skillet and add the shallot and diced pepper. Cook over low-medium heat gently for about 10 minutes until the shallots are softened. Remove from the heat.
When the rice is cooked add it to the shallot and pepper mixture. Heat gently over medium heat and add the drained black beans. Add pepper to taste and serve when hot.
Nutrition Facts
Serving size = 1 cup
Servings = 4
Amount Per Serving
| Calories 178 | Calories from Fat 17 |
| % Daily Value |
| Total Fat 2g | 3% |
| Saturated Fat 1g | 3% |
| Monounsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 177mg | 7% |
| Total Carbohydrates 32g | 11% |
| Dietary Fiber 7g | 28% |
| Sugars 1g | |
| Protein 9g |
| Vitamin A 11% | Vitamin C 17% |
| Calcium 3% | Iron 11% |
| Vitamin K 2 mcg | Potassium 367 mg |
| Magnesium 84 mg | |