Wild rice pilaf with cranberries and apples

Dietician's Tip

Wild rice is a grass seed that's considered a whole grain. Boil wild rice in more water than regular rice.

Ingredients

1/4 cup slivered almonds
3 cups water
1 1/2 cups wild rice, rinsed and drained
1/2 cup dried cranberries, no sugar added
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 tablespoon sugar
2 Granny Smith apples, cored and diced

Directions

Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray.

Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and sweet smelling, about 10 minutes. Put on a plate to cool right away.

In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as needed to keep the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-mesh strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside.

In a small bowl, whisk together the oil, vinegar and sugar.

In a large bowl, combine the rice and diced apples. Add the oil mixture and toss to coat evenly. Serve warm or cold. Top with toasted almonds.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 189
Total carbohydrate: 32 g
Cholesterol: 0 mg
Dietary fiber: 4 g
Monounsaturated fat: 3.5 g
Protein: 5 g
Saturated fat: 1 g
Serving size: About 1 cup
Sodium: 3 mg
Total fat: 5.5 g