Sweet Potato and Wild Rice Dressing

Sweet Potato and Wild Rice Dressing

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From: Diabetic Living Magazine

Roasted sweet potatoes are the star of this dinner recipe, which is ready in just one hour. Combining different whole grains, such as wild rice and barley, allows for multiple flavor and nutrition profiles to be displayed in this recipe.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 2½ cups water
  • ½ cup regular pearled barley
  • ½ cup uncooked wild rice, rinsed and drained
  • 2 pounds sweet potatoes, peeled and cut into ¾-inch pieces
  • 3 tablespoons olive oil
  • 6 cloves garlic, minced
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper
  • ¼ cup snipped fresh parsley
  • ¼ cup chopped green onions
  • ¼ cup snipped fresh rosemary
  • ⅓ cup pomegranate arils

Preparation

  • Prep

  • Ready In

  1. In a medium saucepan combine the water and barley. Bring to a boil. Stir in wild rice; reduce heat. Simmer, covered, 40 minutes or until tender. Drain off any excess water.
  2. Meanwhile, place a 15x10-inch baking pan in oven. Preheat oven to 450°F.
  3. In a large bowl combine sweet potatoes, 2 tablespoons olive oil, garlic, ½ tablespoon salt and ½ teaspoon pepper. Carefully spread potatoes in heated pan. Roast 25 minutes or until tender and brown, stirring once after 10 minutes.
  4. In a serving dish combine wild rice mixture, sweet potatoes, 1 tablespoon oil, ½ teaspoon salt and ½ teaspoon pepper. Add parsley, green onions and rosemary; toss to combine. Sprinkle with pomegranate arils.

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 168 calories; 4 g fat(1 g sat); 5 g fiber; 30 g carbohydrates; 4 g protein; 23 mcg folate; 0 mg cholesterol; 4 g sugars; 6,721 IU vitamin A; 5 mg vitamin C; 32 mg calcium; 1 mg iron; 148 mg sodium; 280 mg potassium
  • Nutrition Bonus: Vitamin A (134% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 2 Starch, ½ fat

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