Kashi and Wild Rice Pilaf Recipe

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Ingredients:

Serving

1-3/4 cups water
1-1/4 cups unsweetened apple juice or cider
1 cup kashi whole grain pilaf
1/2 cup uncooked wild rice
1/2 cup chopped red onion
1 tsp olive oil
2 medium tart apples, chopped
2 green onions, thinly sliced
1/3 cup orange juice
1/4 cup dried cranberries
1/4 cup dried currants
3/4 tsp salt
1/4 tsp pepper
1/8 tsp ground cinnamon
1/8 tsp ground nutmeg
1/4 cup finely chopped pecans, toasted
2 tbsp minced fresh parsley

Directions:

In a large saucepan, bring the water, apple juice, pilaf and wild rice to a boil. Reduce heat; cover and simmer for 55-60 minutes or until rice is tender. Drain if necessary.
Meanwhile, in a large skillet, saute onion in oil for 2 minutes. Stir in apples and green onions; cook 3-4 minutes longer or until apples are crisp-tender. Stir in the orange juice, cranberries, currants, salt, pepper, cinnamon and nutmeg. Bring to a boil. Stir in pilaf mixture; heat through. Sprinkle with pecans and parsley. Yield: 10 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	227.04 Kcal (951 kJ)
Calories from fat	96.97 Kcal
		% Daily Value*
Total Fat	10.77g	17%
Sodium	178.22mg	7%
Potassium	135.22mg	3%
Total Carbs	26.7g	9%
Sugars	8.83g	35%
Dietary Fiber	1.73g	7%
Protein	6.24g	12%
Vitamin C	18.3mg	31%
Iron	0.8mg	4%
Calcium	21mg	2%

Amount Per 100 g
Calories	163.65 Kcal (685 kJ)
Calories from fat	69.9 Kcal
		% Daily Value*
Total Fat	7.77g	17%
Sodium	128.46mg	7%
Potassium	97.47mg	3%
Total Carbs	19.24g	9%
Sugars	6.36g	35%
Dietary Fiber	1.25g	7%
Protein	4.49g	12%
Vitamin C	13.2mg	31%
Iron	0.6mg	4%
Calcium	15.1mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.1

Points
6

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free

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