Wild Fried Rice

I love fried rice.  It is a versatile dish that can be used as an accompaniment or even as a main.  Wild rice was my choice for this dish as it provides a varied texture and has more depth in flavour, and when I cooked it I replaced a quarter of the water with some chicken broth for a little extra flavour.  I put a fair amount of veg into this recipe to cut back on the carbs that usually reside in this dish.  Enjoy this simple and tasty version of Wild Fried Rice!

Wild Fried Rice

2 cups wild rice – cooked

1 egg – lightly beaten

½ tbsp vegetable oil

1 clove garlic – minced

¼ cup frozen peas

¼ cup carrots – diced

¼ cup celery – diced

1 tbsp low sodium soy sauce

¼ tsp pepper

1.  In a large frying pan heat oil and add garlic, peas, carrots and celery.  While the veg are sautéing scramble egg in another pan and set aside once done.

2.  Once veg are tender, add in rice, soy sauce and pepper, stir well and heat through.  Stir in egg.  Enjoy.

Makes 4 servings

Per Serving:

Calories 116.5       Fat 1.5g      Carbs 20g      Protein 5g

Slow Cooker Chicken & Wild Rice Soup

I love my slow cooker! It allows me to make “complex” flavourful meals  with minimal effort and there are always leftovers.

I was craving a good Chicken soup, so I decided to go down the wild rice route and it turned out pretty delicious if I do say so myself.  And it tasted even better the next day!

Slow Cooker Chicken & Wild Rice Soup

2 chicken breasts cooked and shredded

1 box chicken broth

1 cup of water

1 cup wild rice

¾ cup diced carrots

¾ cup dice celery

1 tsp sage

1 tsp thyme

1 tsp parsley

2 bay leaves

salt and pepper to taste

1. Put all ingredients except for the wild rice into slow cooker.  For low setting, allow 6-8 hours.  For high setting, allow 3-4 hours.

2.  Add wild rice in with 2 hours left on low setting and 1 hour left on high setting.

Makes 4 Servings


Per serving:

Calories 142.5      Fat 2.5g      Carbs 12.5g      Protein 17g