Wild rice or quinoa stuffing - Mayo Clinic

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Wild rice or quinoa stuffing

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Dietitian s tip

You can make this stuffing with wild rice or quinoa. The nutrition information is for wild rice but is similar for quinoa. To make this plant based, use vegetable broth and seasoning.

Number of servings

Serves 12 Low SodiumLow FatHealthy carb

Ingredients

3/4 cup uncooked wild rice (or equal amount of uncooked quinoa) 2 1/2 cups water 1 tablespoon olive oil 3/4 cup chopped onion 1 cup sliced mushrooms 1 cup chopped apple (including peel) 1/4 cup dried cranberries 2 cups diced celery 1/2 teaspoon salt 1/4 teaspoon black pepper 1 tablespoon poultry seasoning 1/2 cup reduced-sodium chicken broth 1/4 cup slivered almonds, toasted

Directions

Rinse wild rice two to three times - until water runs clear. In a 1 1/2-quart saucepan, bring wild rice and water to a boil. Reduce to a simmer, cover and cook until all water is absorbed, stirring frequently. Do not burn. Cook wild rice for about 30 minutes. (If you're using quinoa, cook it for about 15 minutes.) In a skillet over medium heat, heat olive oil. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add the salt, pepper and poultry seasoning. Continue to stir and cook slowly until fragrant, about 10 minutes total. In a large bowl, combine the cooked rice (or quinoa), fruit-vegetable mixture and chicken broth. Use to stuff turkey. Or bake in a covered dish coated with cooking spray until warmed through (about 20 minutes). Serve garnished with a sprinkle of toasted almonds.

Nutritional analysis per serving

Serving size About 1 2 cup

Total carbohydrate 13 gDietary fiber 2 gSodium 116 mgSaturated fat TraceTotal fat 3 gTrans fat 0 gCholesterol 0 gProtein 3 gMonounsaturated fat 1.5 gCalories 91Total sugars 4 gAdded sugars 0 g

DASH Eating Plan Servings

Grains and grain products 1/2 Fruits 1/2 Vegetables 1/2 Fats and oils 1/2 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Fruits 1/2 Fats 1/2 Vegetables 1/2 Carbohydrates 1/2

Diabetes Meal Plan Choices

Fats 1/2 Fruits 1/2 Nonstarchy vegetables 1/2 Starches 1/2 ShareTweet Aug. 02, 2022

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