Wild Rice Pilaf

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This healthy rice pilaf combines wild rice with brown rice for a nutty, delicious side dish that pairs perfectly with roasted salmon, chicken or pork. Bonus: Nutrient-rich wild rice has a higher protein content than many other whole grains.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
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Prep Time:
10 mins
Additional Time:
50 mins
Total Time:
1 hr
Servings:
5
Yield:
5 servings
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 2 ⅓ cups reduced-sodium chicken broth

  • ½ cup wild rice, rinsed

  • 2 scallions (white parts only), thinly sliced

  • ¼ teaspoon ground pepper

  • ⅔ cup brown rice

Directions

  1. Combine broth, wild rice, scallion whites, and pepper in a large saucepan; bring to a boil. Cover, reduce heat and simmer for 10 minutes.

  2. Stir in brown rice; return to a boil. Cover, reduce heat and simmer until the rice is tender and most of the liquid is absorbed, 30 to 35 minutes more. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and serve.

Associated Recipes

Apple, Pork & Wild Rice Salad

Originally appeared: What to Eat with Diabetes 2019

Nutrition Facts (per serving)

174 Calories
1g Fat
35g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 5
Serving Size 2/3 cup
Calories 174
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 3g 9%
Total Sugars 1g
Protein 6g 13%
Total Fat 1g 1%
Saturated Fat 0g 1%
Vitamin A 62IU 1%
Vitamin C 2mg 2%
Folate 31mcg 8%
Sodium 265mg 12%
Calcium 9mg 1%
Iron 1mg 6%
Magnesium 55mg 13%
Potassium 248mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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