Wild rice or quinoa stuffing

Dietician's Tip

You can make this stuffing with wild rice or quinoa. The nutrition information is for wild rice but is similar for quinoa.

Ingredients

  • 3/4 cup uncooked wild rice (or equal amount of uncooked quinoa)
  • 2 1/2 cups water
  • 1 tablespoon olive oil
  • 3/4 cup chopped onion
  • 1 cup sliced mushrooms
  • 1 cup chopped apple (including peel)
  • 1/4 cup dried cranberries
  • 2 cups diced celery
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon poultry seasoning
  • 1/2 cup reduced-sodium chicken broth
  • 1/4 cup slivered almonds, toasted

Directions

Rinse wild rice two to three times — until water runs clear.

In a 1 1/2-quart saucepan, bring wild rice and water to a boil. Reduce to a simmer, cover and cook until all water is absorbed, stirring frequently. Do not burn. Cook wild rice for about 30 minutes. (If you're using quinoa, cook it for about 15 minutes.)

In a skillet over medium heat, heat olive oil. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add the salt, pepper and poultry seasoning. Continue to stir and cook slowly until fragrant, about 10 minutes total.

In a large bowl, combine the cooked rice (or quinoa), fruit-vegetable mixture and chicken broth. Use to stuff turkey. Or bake in a covered dish coated with cooking spray until warmed through (about 20 minutes). Serve garnished with a sprinkle of toasted almonds.

Serving Information

Serves 12

Nutritional analysis per serving

Calories: 91
Total carbohydrate: 13 g
Cholesterol: 0 g
Dietary fiber: 2 g
Monounsaturated fat: 1.5 g
Protein: 3 g
Saturated fat: Trace
Serving size: About 1/2 cup
Sodium: 116 mg
Total fat: 3 g

DASH Eating Plan Servings

Fats and oils: 1/2
Fruits: 1/2
Grains and grain products: 1/2
Vegetables: 1/2

Diabetes Meal Plan Choices

Fats: 1/2
Fruits: 1/2
Nonstarchy vegetables: 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1/2
Fruits: 1/2
Vegetables: 1/2

Last Updated Oct 13, 2017


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