Wild Rice Pilaf

Wild Rice Pilaf

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From: What to Eat with Diabetes 2019

This healthy rice pilaf combines wild rice with brown rice for a nutty, delicious side dish that pairs perfectly with roasted salmon, chicken or pork. Bonus: Nutrient-rich wild rice has a higher protein content than many other whole grains.

Ingredients 5 servings

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Original recipe yields 5 servings
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  • 2⅓ cups reduced-sodium chicken broth
  • ½ cup wild rice, rinsed
  • 2 scallions (white parts only), thinly sliced
  • ¼ teaspoon ground pepper
  • ⅔ cup brown rice


  • Prep

  • Ready In

  1. Combine broth, wild rice, scallion whites, and pepper in a large saucepan; bring to a boil. Cover, reduce heat and simmer for 10 minutes.
  2. Stir in brown rice; return to a boil. Cover, reduce heat and simmer until the rice is tender and most of the liquid is absorbed, 30 to 35 minutes more. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and serve.
  • Note: If you're following our 1,500-calorie diabetes meal plan, transfer ⅓ cup rice pilaf to an airtight container and refrigerate for use in the Apple, Pork & Wild Rice Salad (see Associated Recipes).

Nutrition information

  • Serving size: ⅔ cup
  • Per serving: 174 calories; 1 g fat(0 g sat); 3 g fiber; 35 g carbohydrates; 6 g protein; 31 mcg folate; 0 cholesterol; 1 g sugars; 0 g added sugars; 62 IU vitamin A; 2 mg vitamin C; 9 mg calcium; 1 mg iron; 265 mg sodium; 248 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 2 starch

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