how to make autumns wild ice mushrooms pilaf recipie

When rice is cooked with 1 tablespoon oil along with a healthy doze of nuts, mushrooms, onions, corn, bell peppers and a little bit of seasoning, what you get is autumn’s wild rice mushroom pilaf-style. This recipe by Nancy S Hughes has only 120 calories and can be cooked in 10 minutes flat. Making healthy meals has never been this easy. Let's get started!

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Nutritional Analysis based on 8 -1/2 cup (125 mL) servings

• Calories 120
• Fat 6 g
• Saturated Fat 0 g
• Cholesterol 0 g
• Sodium 150 g
• Carbohydrates 15 g
• Fiber 2 g
• Protein 4 g

Ingredients:

• 1/2 cup uncooked wild rice 125 mL
• 2 oz chopped walnuts 60 g
• 1 Tbsp canola oil, divided 15 mL
• 3 oz whole mushrooms, wiped clean and quartered 90 g
• 1/2 cup diced onion 125 mL
• 1 cup frozen corn, thawed 250 mL
• 1/2 of a medium red bell pepper, thinly sliced 1/2
• 1/4 tsp poultry seasoning 1 mL
• 1/2 tsp salt 2 mL
• 1/2 tsp coarsely ground black pepper 2 mL

Instructions:

1. Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2-3 minutes or until fragrant, stirring frequently. Set aside on a separate plate.
2. Using the same skillet, add 1 tsp (5 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion, lightly coat vegetables with canola cooking spray and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm.
3. Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts, salt and black pepper. Drizzle the remaining 2 tsp (10 mL) oil over all and toss gently.

Yield: 4 cups (1 L) total.

• Serves 8;  1/2 cup per serving.
• Serves 6;  2/3 cup per serving.