Wild rice and mushroom pilaf

Walnuts add healthy omega-3s to this tasty vegetarian dish

110 cal Serves 10
Prep time 0h 10m
Cook time 0h 15m
Total time 0h 25m
Two Wild rice and apple stuffed acorn squash halves

Ingredients

Directions

  1. Step 1

    Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.
  2. Step 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. Step 3

    Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts and black pepper. Drizzle the remaining 2 tsp (10 mL) canola oil over all and toss gently.

Nutritional Information

Per serving (1 portion)

Calories
110
Protein
3 g
Sodium
0 mg
Potassium
115 mg
Total fat
5 g
Saturated fat
0 g
Cholesterol
0 mg
Carbonhydrates
14 g
Fibre
2 g
Sugars
2 g
Added sugars
0 g