By Mayo Clinic Staff
Dietitian's tip:
You can make this stuffing with wild rice or quinoa. The nutrition information is for wild rice but is similar for quinoa.
To make this plant based, use vegetable broth and seasoning.
Number of servings
Serves 12
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
Ingredients
- 3/4 cup uncooked wild rice (or equal amount of uncooked quinoa)
- 2 1/2 cups water
- 1 tablespoon olive oil
- 3/4 cup chopped onion
- 1 cup sliced mushrooms
- 1 cup chopped apple (including peel)
- 1/4 cup dried cranberries
- 2 cups diced celery
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon poultry seasoning
- 1/2 cup reduced-sodium chicken broth
- 1/4 cup slivered almonds, toasted
Directions
Rinse wild rice two to three times — until water runs clear.
In a 1 1/2-quart saucepan, bring wild rice and water to a boil. Reduce to a simmer, cover and cook until all water is absorbed, stirring frequently. Do not burn. Cook wild rice for about 30 minutes. (If you're using quinoa, cook it for about 15 minutes.)
In a skillet over medium heat, heat olive oil. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add the salt, pepper and poultry seasoning. Continue to stir and cook slowly until fragrant, about 10 minutes total.
In a large bowl, combine the cooked rice (or quinoa), fruit-vegetable mixture and chicken broth. Use to stuff turkey. Or bake in a covered dish coated with cooking spray until warmed through (about 20 minutes). Serve garnished with a sprinkle of toasted almonds.
Nutritional analysis per serving
Serving size: About 1/2 cup
- Total carbohydrate 13 g
- Dietary fiber 2 g
- Sodium 116 mg
- Saturated fat Trace
- Total fat 3 g
- Trans fat 0 g
- Cholesterol 0 g
- Protein 3 g
- Monounsaturated fat 1.5 g
- Calories 91
- Total sugars 4 g
- Added sugars 0 g
- Grains and grain products 1/2
- Fruits 1/2
- Vegetables 1/2
- Fats and oils 1/2
- Fruits 1/2
- Fats 1/2
- Vegetables 1/2
- Carbohydrates 1/2
- Fats 1/2
- Fruits 1/2
- Nonstarchy vegetables 1/2
- Starches 1/2
Aug. 02, 2022Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/wild-rice-or-quinoa-stuffing/rcp-20049945