Fig & Wal­nut Wild Rice Dress­ing

Diabetic Living (USA) - - Recipes -

31g CARB SERVES: 8 AC­TIVE : 1 hr. TO­TAL: 11/2 hrs.

TO MAKE AHEAD: Pre­pare dress­ing through Step 4; cover and re­frig­er­ate for up to 2 days. When ready to cook, bake as directed in Step 5, adding more time as needed to heat through.

3 cups low-sodium chicken or

veg­etable broth

¾ cup wild rice

¾ cup brown rice

3 Tbsp. olive oil

1 large yel­low onion, diced (2 cups) 2 stalks cel­ery, diced (1 cup) ¼ tea­spoon ground nut­meg ¼ tea­spoon ground white or black


¾ cup chopped fresh pars­ley

½ cup wal­nuts, chopped and


¼ cup chopped dried Mis­sion figs ¼ cup chopped fresh sage or 1 ½

tsp. dried

1. Pre­heat oven to 350°F. Coat a 2-qt. bak­ing dish with cook­ing spray.

2. Com­bine broth, wild rice, and brown

rice in a large saucepan. Bring to a boil over high heat. Cover, re­duce heat to low, and sim­mer un­til the rice is ten­der, 40 to 45 min­utes.

3. Mean­while, heat oil in a large skil­let over medium heat. Add onion, cel­ery, nut­meg, and pep­per, and cook un­til soft­ened, about 10 min­utes. Trans­fer to a large bowl and add pars­ley, wal­nuts, figs, and sage.

4. Drain the rice, re­serv­ing the cook­ing liq­uid, and trans­fer to the bowl. Mea­sure 1 cup of the cook­ing liq­uid (add ad­di­tional broth or wa­ter to reach 1 cup, if needed) and stir into the rice mix­ture.

5. Trans­fer the dress­ing to the pre­pared bak­ing dish and cover with foil. Bake for 25 min­utes. Un­cover and bake un­til heated through, about 10 min­utes more.

PER SERV­ING (3/4 cup each): CAL 240, CARB

31 g (3 g fiber, 4 g sug­ars), FAT 11 g (1 g sat. fat), PRO­TEIN 6 g, CHOL 0 mg, SODIUM 40 mg.

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