TOTAL TIME: Prep: 20 min. Cook: 65 min.
MAKES: 10 servings


  • 1-3/4 cups water
  • 1-1/4 cups unsweetened apple juice or cider
  • 1 cup Kashi whole grain pilaf
  • 1/2 cup uncooked wild rice
  • 1/2 cup chopped red onion
  • 1 teaspoon olive oil
  • 2 medium tart apples, chopped
  • 2 green onions, thinly sliced
  • 1/3 cup orange juice
  • 1/4 cup dried cranberries
  • 1/4 cup dried currants
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 1/4 cup finely chopped pecans, toasted
  • 2 tablespoons minced fresh parsley

Nutritional Facts

3/4 cup: 183 calories, 4g fat (0g saturated fat), 0mg cholesterol, 186mg sodium, 34g carbohydrate (12g sugars, 4g fiber), 4g protein Diabetic Exchanges: 1 starch, 0 fruit, 0 fat.


  1. In a large saucepan, bring the water, apple juice, pilaf and wild rice to a boil. Reduce heat; cover and simmer for 55-60 minutes or until rice is tender. Drain if necessary.
  2. Meanwhile, in a large skillet, saute onion in oil for 2 minutes. Stir in apples and green onions; cook 3-4 minutes longer or until apples are crisp-tender. Stir in the orange juice, cranberries, currants, salt, pepper, cinnamon and nutmeg. Bring to a boil. Stir in pilaf mixture; heat through. Sprinkle with pecans and parsley. Yield: 10 servings.
Originally published as Kashi and Wild Rice Pilaf in Country Woman Christmas Annual 2012, p49

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