Wild rice pilaf with cranberries and apples

Dietician's Tip

Not a true rice, wild rice is the unpolished kernels of a wild grass native to the Great Lakes area. Wild rice requires boiling in a larger quantity of water than does regular rice.


  • 1/4 cup slivered almonds
  • 3 cups water
  • 1 1/2 cups wild rice, rinsed and drained
  • 1/2 cup dried cranberries, no sugar added
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon sugar
  • 2 Granny Smith apples, cored and diced


Heat the oven to 325 F. Lightly coat a baking sheet with cooking spray.

Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.

In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as necessary to prevent the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-mesh strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside.

In a small bowl, whisk together the oil, vinegar and sugar.

In a large bowl, combine the rice and diced apples. Add the oil mixture and toss to coat evenly. Serve warm or cold on individual plates. Top with toasted almonds.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 213
Total carbohydrate: 37 g
Cholesterol: 0 mg
Dietary fiber: 4 g
Monounsaturated fat: 4 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 1 cup
Sodium: 6 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Fruits: 1
Grains and grain products: 1
Nuts, seeds and dry beans: 1/2

Diabetes Meal Plan Choices

Fats: 1
Fruits: 1
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

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

Last Updated Jun 20, 2015

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