Wild Rice with Vegetables

(makes 4 servings)

Weight Loss Recipes : Wild Rice with VegetablesIngredients:

  • Low-fat cooking spray
  • 2 tsp olive oil (or vegetable oil)
  • ¾ cup carrots, peeled and chopped
  • 1 cup green bell pepper, seeded and chopped
    li>½ cup mushrooms, sliced
  • ¾ cup onion, chopped
  • 1 (2¾ oz.) package wild rice, uncooked
  • 1⅓ cups low-sodium chicken broth
  • ¼ tsp salt
  • ¼ tsp fresh ground pepper
  • Fresh cilantro, chopped (optional)


  • Spray a medium-size saucepan with cooking spray, add olive oil then heat to medium-high heat. Add carrots, green bell pepper, mushrooms, onion then sauté until vegetables are crisp-tender.
  • Stir in wild rice and chicken broth. Bring to a boil then reduce heat to medium low. Simmer, uncovered until rice is tender (about 45 minutes), stirring occasionally or until broth is absorbed. Stir in salt and pepper.
  • Let stand for about 5 minutes. Serve garnished with cilantro.

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (200 g)): 139 Calories, 6 g Protein, 23 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 181 mg sodium


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