Wild Rice Medley Recipe

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For an autumn feel at any meal, serve this distinctive side dish starring wild rice. The recipe comes from Antonia Seguin of Westlock, Alberta.
TOTAL TIME: Prep: 1-1/4 hours Bake: 30 min.
MAKES:8 servings
Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 1-1/4 hours Bake: 30 min.
MAKES: 8 servings


  • 1-3/4 cups reduced-sodium chicken broth
  • 1 teaspoon dill weed
  • 1/2 teaspoon dried basil
  • 1/8 teaspoon pepper
  • Pinch dried thyme
  • 3/4 cup uncooked wild rice
  • 1 cup chopped green pepper
  • 1 small onion, chopped
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 6 fresh mushrooms, sliced
  • 1 large tomato, diced
  • 1/4 cup shredded part-skim mozzarella cheese

Nutritional Facts

One 1/2-cup serving equals 110 calories, 3 g fat (0 saturated fat), 3 mg cholesterol, 48 mg sodium, 17 g carbohydrate, 0 fiber, 5 g protein. Diabetic Exchanges: 1 starch, 1 fat.


  1. In a large saucepan, combine broth and seasonings; bring to a boil. Add rice; cover and simmer for 55-60 minutes or until liquid is absorbed.
  2. In a large skillet, saute green pepper and onion in oil. Add garlic; cook 1 minute longer. Add mushrooms; saute until tender. Stir in rice and tomato.
  3. Transfer to a greased 1-1/2-qt. baking dish. Cover and bake at 350° for 25 minutes. Sprinkle with cheese. Bake, uncovered, 5 minutes longer or until cheese is melted. Yield: 8 servings.
Originally published as Wild Rice Medley in Taste of Home October/November 1999, p16

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