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Wild Rice
  1. Wild Rice Is Not a Cereal Grain

  2. Nutrition

  3. Kitchen Information

  4. Yield

  5. Storage

  6. Preparation Methods

  7. 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:

Component

Wild Rice

Brown Rice

White Rice

Protein

14.1%

7.5%

6.7%

Fat

0.7%

1.9%

0.4%

Ash

1.4%

1.2%

0.5%

Total Dietary Fibre

7.0%

5.6%

3.0%

Total Carbohydrates

74.4%

77.4%

80.4%

Minerals mg/100gm (raw)

 

 

 

Calcium

19.0

32.0

24.0

Phosphorus

339.0

221.0

84.0

Iron

4.2

1.6

0.8

Potassium

220.0

214.0

92.0

Vitamins mg/100 mg (raw)

 

 

 

Thiamine

0.45

0.34

0.07

Riboflavin

0.63

0.05

0.03

Niacin

6.2

4.7

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.

Basic Soak Method

Quick Soak Method

Microwave Method

~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.  

~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.
 
 

~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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