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WEBSITE OF THE STATE OF SOUTH DAKOTA DEPARTMENT OF HEALTH
Kim Malsam-Rysdon, Interim Secretary of Health

bowl of wild riceWild Rice Casserole

(SD Diabetes Control Program cookbook, Healthy Diabetes Recipes and More . . .)


1 cup wild rice
3 cups low-sodium chicken broth
1/4 cup chopped onion
1/2 cup chopped mushrooms
1/4 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon sage

Using non-stick cooking spray, coat the inside of a saucepan and saute onions and mushrooms. Rinse wild rice in water before using. Add wild rice, broth, pepper, salt and sage to the onions and mushrooms. Bring to a boil. Let simmer for 40 to 50 minutes, stirring occasionally. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 131
Carbohydrate: 24 grams
Protein: 7 grams
Fat: 1 gram
Saturated fat: trace
Cholesterol: 0 mg
Fiber: 2 grams
Sodium: 128 mg
Potassium: 244 mg
Calcium: 11 mg
Exchanges: 1 1/2 starch

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