Wild Rice Medley


Classifications: Vegetables

Qty Measure Ingredient


1 3/4 cups low-sodium chicken broth

1 teaspoon dill weed

1/2 teaspoon dried basil

1/8 teaspoon pepper

Pinch dried thyme

3/4 cup uncooked wild rice

1 cup green pepper, chopped

1 small onion, chopped

1 clove garlic, minced

1 tablespoon olive or vegetable oil

6 fresh mushrooms, sliced

1 large tomato, diced

1/4 cup reduced-fat shredded mozzarella cheese

Instructions: In a saucepan, combine broth and seasonings; bring to a boil. Add rice; cover and simmer for 55-60 minutes or until liquid is absorbed. In a skillet, saute green pepper, onion and garlic in oil. Add mushrooms; saute until tender. Stir in rice and tomato. Transfer to a greased 1-1/2 qt. baking dish. Cover and bake at 350* for 25 minutes. Sprinkle with cheese. Bake, uncovered, 5 minutes longer or until cheese is melted.



Background: Note: DIABETIC EXCHANGES: One 1/2-cup serving equals 1 starch, 1 fat; also 110 calories, 48 mg sodium, 3 mg cholesterol, 17 gm carbohydrate, 5 gm protein, 3 gm fat.

Serves: 8

Food Exchanges: