Wild Rice Pilaf Bake Recipe

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Wild Rice Pilaf Bake
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  1. In a large saucepan, bring broth to a boil. Add wild rice; reduce heat. Cover and cook for 30 minutes. Add long grain rice; cook 20-25 minutes longer or until liquid is absorbed and rice is tender.
  2. Meanwhile, in a large skillet, saute the onion, carrots and rosemary in butter until vegetables are tender. Add garlic; cook 1 minute longer. Stir in the rice, broccoli and pepper.
  3. Transfer to a greased shallow 2-qt. baking dish. Cover and bake at 350° for 25-30 minutes or until broccoli is crisp-tender. Fluff with a fork before serving. Yield: 10 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 223.84 Kcal (937 kJ)
Calories from fat 89.18 Kcal
% Daily Value*
Total Fat 9.91g 15%
Cholesterol 24.4mg 8%
Sodium 41.56mg 2%
Potassium 210.84mg 4%
Total Carbs 30.45g 10%
Sugars 1.94g 8%
Dietary Fiber 2.42g 10%
Protein 3.74g 7%
Vitamin C 26.6mg 44%
Vitamin A 0.2mg 8%
Iron 1.1mg 6%
Calcium 30.5mg 3%
Amount Per 100 g
Calories 213.05 Kcal (892 kJ)
Calories from fat 84.88 Kcal
% Daily Value*
Total Fat 9.43g 15%
Cholesterol 23.23mg 8%
Sodium 39.56mg 2%
Potassium 200.68mg 4%
Total Carbs 28.99g 10%
Sugars 1.85g 8%
Dietary Fiber 2.3g 10%
Protein 3.56g 7%
Vitamin C 25.3mg 44%
Vitamin A 0.2mg 8%
Iron 1mg 6%
Calcium 29mg 3%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.8
  • 6

Good Points

  • saturated fat free,
  • low sodium

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