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Wild Rice with Herbs and Mushrooms

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Recipe By American Diabetes Association

Cut an acorn squash into rings and steam them. Serve the rice in the center and never miss the meat.

Nutrition Facts: Starch exchanges 0.5, Vegetable exchanges 2, Fat exchanges 1.
Amount per Serving: Calories 125, Calories from Fat 55, Total Fat 6 g, Saturated Fat 0.7 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 170 mg (without added salt)Potassium 290 mg, Total Carbohydrate 16 g, Dietary Fiber 2 g, Sugars 2 g, Protein 4 g, Phosphorus 110 mg.

Servings: 8
Serving size: ½ cup
Preparation time: 10 minutes
Cooking time: 30 minutes


  • 1 cup dry packaged wild and white rice blend
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 1 large celery stalk, chopped
  • 1 pound mixed wild mushrooms, stemmed and coarsely chopped
  • 1 tablespoon fresh minced thyme
  • 1 teaspoon finely minced sage
  • Kosher salt and freshly ground black pepper to taste
  • ¼ cup minced fresh parsley
  • ¼ cup toasted chopped hazelnuts*


    1. Prepare the rice mixture according to package directions without using the seasoning packet, if there is one.
    2. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the onions, garlic, and celery, and sauté for 7 to 8 minutes. Add in the mushrooms, thyme, sage, salt, and pepper, and raise the heat to medium high. Sauté the mushrooms for about 5 minutes, occasionally turning them.
    3. Combine the cooked rice mixture with the mushroom blend, mixing well.
    4. Garnish with minced parsley and toasted hazelnuts.

*To toast the hazelnuts: Add the chopped hazelnuts to a small dry skillet over medium heat. Toast the nuts, shaking the pan occasionally until they are lightly browned.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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