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 starch and vegetable combination side dish - just top with a protein (chicken thighs or salmon are especially good) for a complete meal. 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 fresh herb will do, 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, hot or cold.
Place the water and 1/4 tsp. salt in a small sauce pan over high heat.
When the water boils add the rosemary and wild rice. (It is easiest to add a large sprig of rosemary so that it is easy to remove after cooking.)
When the rice comes to a boil again, reduce the heat to a simmer, partially cover, and cook the rice for about 40 minutes until tender. Drain any excess water, discard the rosemary (if you used a single sprig) and return the rice to the pan.
While the rice is cooking, add the olive oil to a medium skillet over medium-low heat and add the shallot and diced pepper.
Cook gently, stirring frequently, for 6-10 minutes or until the shallots are softened.
Remove from the heat.
When the rice is cooked, add it to the shallot and pepper mixture. Add the remaining 1/4 tsp. salt.
Heat the rice and vegetable mixture gently over medium heat while stirring in the drained black beans.
Add pepper to taste and serve when hot. (This dish is also good cold.)
Serving size: 1 cup
Amount Per Serving
|Calories 300||Calories from Fat 36|
|% Daily Value|
|Total Fat 4g||5%|
|Saturated Fat 1g||2%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 55g||20%|
|Dietary Fiber 10g||34%|
|Vitamin K 5mcg|