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Native Harvests
Wild rice, corn, sunflower seeds, bell and hot peppers are all foods
indigenous to the Western Hemisphere. What better way to celebrate Thanksgiving
and the bounty of harvest time than to include those foods which Native
Americans introduced to the Pilgrims so long ago. Serve this delicious pilaf as
a side to fish or poultry (turkey is truly an all-American bird). Or try
stuffing the mix into pre-baked acorn squash halves (yet another native plant),
topping with low fat grated cheese and baking until the cheese melts. Enjoy.
Wild Rice Vegetable Pilaf
Prepared by Yvonne Nienstadt for
Cal-a-Vie
- 1 ½ teaspoons sunflower seed oil
- 1 cup chopped onion
- ½ pound crimini mushrooms, sliced
- 1 medium red or orange bell pepper, finely
chopped
- 1 cup fresh or frozen corn
- ¼ cup dry roasted sunflower seeds
- ¼ cup fresh parsley, minced
- ½ teaspoon ground cumin
- ½ teaspoon thyme leaves
- 2 cups cooked wild rice
- 1 - 2 teaspoons low sodium soy sauce or
Bragg’s Liquid Aminos
- pinch of cayenne (optional)
- black pepper to taste
- Sauté onion, corn and mushrooms over medium
heat for 3 - 4 minutes.
- Add chopped
pepper and herbs, cooking for several minutes more.
- Mix in remaining ingredients
and heat through. Serve hot.
Makes 8 – 2/3 cup servings
Calories per serving: 122
Carbohydrate: 19.5 g % calories from
carbohydrate: 59%
Protein: 5 g;
protein: 16%
Fat: 3.5 g;
fat: 25%
Fiber: 3 g;
Cholesterol: 0 mg;
Sodium: 99 mg
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