This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
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
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.
Servings: 4 | Serving size: about one cup
Cooking Time: 45 Minutes
This recipe can be easily multiplied and makes good leftovers.
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 add 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.
Serving size: 1 cup
|Calories 180||Calories from Fat 23|
|% Daily Value|
|Total Fat 2.5g||3%|
|Saturated Fat 1.5g||7%|
|Monounsaturated Fat 0.5g|
|Trans Fat 0g|
|Total Carbohydrates 33g||12%|
|Dietary Fiber 7g||26%|
|Vitamin A 0%||Vitamin C 20%|
|Calcium 2%||Iron 11%|
|Vitamin K 3mcg||Potassium 400mg|