Nutritional Facts
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Wild rice is a healthy, natural food with no preservatives or additives. |
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Wild rice is low in sodium, fat, calories, and contains potassium and B vitamins. |
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A low calorie carbohydrate, one cup of cooked wild rice only contains 130 calories. |
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Wild rice contains more protein than other kinds of rice. |
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Excellent source of fiber and vitamin E, a cancer fighting antioxidant. |
How to Cook Wild Rice
Stove top Method
Take 1 cup uncooked wild rice and add to 4 cups of boiling water in a heavy saucepan. Add seasonings for flavor. Examples: salt, lemon pepper, chicken or beef bouillon cubes, or chicken or beef broth (would replace water). Return water to boil and stir. Reduce heat and simmer, covered, 50-60 minutes or just until kernels puff open. Uncover and fluff with table fork. Simmer five additional minutes. Drain any excess liquid. For chewier texture cook less time. Yield: 3-4 cups of cooked wild rice.
Oven Method
Take 1 cup uncooked wild rice and combine with 3 cups water in a covered 2-quart casserole dish. Cover and bake at 350° F for 1 hour. Check the wild rice. Add more water, if needed, and fluff with a fork. Continue baking for ½ hour. Wild rice should be moist, not dry. Yield: 3-4 cups of cooked wild rice.
Microwave Method
Take 1 cup of uncooked wild rice and combine with 3 cups water in a covered 2-quart glass casserole dish. Microwave on HIGH for 5 minutes. Microwave on MEDIUM (50 percent power) for 30 minutes. Let stand 10-15 minutes, drain. Yield: 3-4 cups of cooked wild rice.
Crock pot Method
Take 1 cup of uncooked wild rice. Mix with 3 cups water in a crock pot. Cover; set temperature on medium, high or low, depending upon when you need it cooked. For breakfast, start the crock pot the night before. Yield: 3-4 cups of cooked wild rice.