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Wild
Rice Is Not a Cereal Grain
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Nutrition
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Kitchen
Information
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Yield
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Storage
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Preparation
Methods
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Recipes
Wild
Rice Is Not a Cereal Grain
Wild Rice is
not technically a cereal grain, but the seed of a marsh growing plant.
It is native to North America and was harvested by the North American
Indians forming an important part of their diet. Wild rice is rich in
protein and contains more lysine and methionine than most other grains.
It is rich in minerals such as magnesium, potassium, phosphorus and
zinc. Also, it is high in B complex vitamins. It is quite low in fat so
the natives ate it with bear or beaver grease. Butter would be a
reasonable substitute, since the previous are a little hard to come by
these days. The carbohydrate content of cooked wild rice is 35 gm per
cup whereas brown rice has 45 gm.
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Nutrition
1/4 cup (100
grams) of raw wild rice contains:
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Component
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Wild
Rice
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Brown
Rice
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White
Rice
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Protein
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14.1%
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7.5%
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6.7%
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Fat
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0.7%
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1.9%
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0.4%
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Ash
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1.4%
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1.2%
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0.5%
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Total Dietary Fibre
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7.0%
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5.6%
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3.0%
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Total Carbohydrates
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74.4%
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77.4%
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80.4%
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Minerals mg/100gm
(raw)
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Calcium
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19.0
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32.0
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24.0
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Phosphorus
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339.0
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221.0
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84.0
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Iron
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4.2
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1.6
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0.8
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Potassium
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220.0
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214.0
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92.0
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Vitamins mg/100
mg (raw)
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Thiamine
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0.45
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0.34
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0.07
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Riboflavin
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0.63
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0.05
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0.03
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Niacin
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6.2
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4.7
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1.6
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Kitchen Information
When
harvested, wild rice contains 50-60% water. During the drying process
this water content is reduced to 6-7%; this is re-added during soaking
and/or cooking.
Yield
1 cup raw
wild rice = 4 cups cooked wild rice
Storage
Cooked wild
rice stays fresh in refrigerator up to 2 weeks. Wild rice can be frozen
after cooking for up to 6 months. Raw rice keeps indefinitely if stored
in a dry place.
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Preparation
Methods
The Basic
method is best…but if in a rush, the other options are available. You
can use chicken stock instead of water to cook the rice.
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Basic Soak Method
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Quick
Soak Method |
Microwave Method
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~Rinse
1 cup of rice in a strainer.
~Soak in 3 cups (0.75 litres) of
purified water mixed with 3 tbsp yogurt or buttermilk for at least
7 hours.
~Drain
rice.
~Into 3 cups (0.75 litres) of fresh water, add rice
and 1/2 teaspoon (2.5ml) of salt and bring to boil.
~Reduce
heat and simmer for 10 minutes. ~Drain rice.
~Rice can
now be used in any wild rice recipe.
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~Rinse
1 cup of rice in a strainer.
~Bring 3 cups (0.75 litres) of water
and 1/2 teaspoon (2.5ml) of salt to a boil, add rice, cover,
reduce heat to simmer and cook for 50-60 minutes.
~Drain rice.
~Rice can now be used in any wild rice recipe.
~For chewier
rice, reduce cooking time.
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~Rinse
1 cup of rice in a strainer.
~In
uncovered 2-quart (2- litre) dish combine rice, 3 cups (0.75
litres) of water and 1/2 teaspoon (2.5ml) salt.
~On High,
cook for 5 minutes or until water boils.
~Then on Medium,
cook for 30-35 minutes more.
~Let stand 10-15 minutes.
~Drain rice.
~Rice
can now be used in any wild rice recipe.
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Recipes
Wild
Rice Poultry Stuffing
A great
alternative to bread stuffing!
- 1 cup raw Wild Rice
- 3 cups chicken stock
- 1 medium onion, chopped
- 3 stalks celery, diced
- 1/2 cup butter, melted
- 1/2 lb. fresh mushrooms, sliced
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/3 tsp dried sage
- 1/4 tsp dried thyme
Prepare rice
for recipe using the basic soak method below, substituting
chicken broth for water in boiling stage. Sauté celery, onion and fresh
mushrooms in butter for 2 or 3 minutes. Combine drained rice with all
other ingredients. Makes about 6 cups.
This should be
enough to stuff a 10 lb. turkey. Make
a half recipe for 5 to 6 lb. chicken or 4 Cornish game hens.
Comments: This
recipe is great for stuffing whole trout or salmon too! One half cup
serving contains approximately 16 grams of carbohydrate.
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Tuna and Wild Rice Salad on Mesclun
Greens
- 2 cans chunk tuna in water or broth
- 3 cups wild rice, cooked
- ½ cup sun-dried tomatoes,
rehydrated and julienned
- 1 cup thinly sliced red onion
- ½ Tbsp chopped fresh parsley
- Dijon vinaigrette (see recipe below)
- 1 pound mixed mesclun greens or
butter lettuce, rinsed and dried well
- 3 slices prosciutto cut in half and rolled to form a rosette garnish
(optional)
Combine cooked
wild rice, sun-dried tomatoes, green onions, chopped parsley, Dijon
Vinaigrette and tuna pieces; toss to mix well. Cover and chill until
ready to serve.
To serve, place a mound of baby greens on each plate. Spoon wild
rice mixture over mixed baby greens and garnish with prosciutto.
Makes 6
servings. Each serving contains
26 gms of carbohydrate.
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Dijon Vinaigrette
- ½ cup olive oil
- ¼ cup sherry vinegar or other wine
vinegar
- 1 tsp Dijon mustard
- Salt and pepper, to taste
Whisk together mustard and vinegar. Slowly whisk in the olive oil to emulsify
dressing. Add seasoning.
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