Wild Rice Pilaf Recipe

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Ingredients:

Serving

1 1/2 tsp olive oil
2 tbsp green onions, chopped
1 1/2 cups wild rice
3/4 cup mild cheddar cheese, grated
1 medium zucchini, diced
1 cup frozen sweet peas
1 1/2 tsp fresh chives , coursely chopped
1 1/2 tsp fresh parsley , coursely chopped
salt and pepper
1/3 cup black olive tapenade

Directions:

In a medium sized saucepan on medium heat add the olive oil and green onion, and let cook for 1 minute. Add the wild rice and enough water to cover the rice, and let it come to a boil. Let it then simmer for 10 minutes, stirring occasionally to avoid any stickiness to the bottom of the pan.
After the water has been evaporate add the remaining ingredients in order, and mix well.
Add the tapenade last when the rice has cooled, about five minutes. Enjoy while still warm.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	216.06 Kcal (905 kJ)
Calories from fat	59.1 Kcal
		% Daily Value*
Total Fat	6.57g	10%
Cholesterol	12.99mg	4%
Sodium	202.38mg	8%
Potassium	79.76mg	2%
Total Carbs	31.8g	11%
Sugars	1.04g	4%
Dietary Fiber	1.26g	5%
Protein	6.56g	13%
Vitamin C	4.1mg	7%
Iron	21.5mg	119%
Calcium	101mg	10%

Amount Per 100 g
Calories	271.46 Kcal (1137 kJ)
Calories from fat	74.25 Kcal
		% Daily Value*
Total Fat	8.25g	10%
Cholesterol	16.33mg	4%
Sodium	254.28mg	8%
Potassium	100.22mg	2%
Total Carbs	39.95g	11%
Sugars	1.31g	4%
Dietary Fiber	1.58g	5%
Protein	8.24g	13%
Vitamin C	5.2mg	7%
Iron	27mg	119%
Calcium	126.9mg	10%

* 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

4.6

Points
6

PointsPlus

Good Points

saturated fat free,
low cholesterol

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