Health

Wild Rice, Shiitake, and Kale Stuffing

Wild Rice, Shiitake, and Kale Stuffing

Ingredients

  • 1 medium chopped leek (1 cup)
  • 1/2 chopped fennel bulb (1 cup)
  • 1 chopped carrot (2/3 cup)
  • 1 tablespoon chopped fresh, or 1 teaspoon dried, rosemary
  • 1 tablespoon chopped fresh, or 1 teaspoon dried, thyme
  • 2 tablespoons olive oil
  • 2 cups thinly sliced shiitake mushroom caps
  • 2 garlic cloves, minced
  • 2 cups uncooked wild rice, rinsed
  • 4 cups fat-free, less-sodium chicken broth
  • 1 bay leaf
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 pound coarsely chopped kale
  • Cooking spray

Preparation


1. Preheat oven to 350°.

2. Place first 5 ingredients (through thyme) in a food processor and process until minced.

3. Heat the olive oil in a large Dutch oven. Add the leek mixture; cook over medium heat, covered, 5 minutes or until softened, stirring occasionally. Add the mushrooms and garlic; cook, covered, 5 more minutes. Add the wild rice; cook 2 minutes. Add the broth, bay leaf, salt, and pepper; cook over medium-low heat, covered, 40 minutes or until the wild rice is just tender and has absorbed most of the liquid, stirring occasionally. Add kale to rice, stirring to combine.

4. Transfer the mixture to a shallow baking dish lightly coated with cooking spray, and cover with foil. Bake 15-20 minutes or until heated through.



    Prep: 15 minutes; Cook: 1 hour, 7 minutes. Save 20 minutes: Soak the rice the night before. Save more time by just coarsely chopping ingredients that go in the food processor.
  • Yield: Makes 12 servings (serving size: 3/4 cup)

Nutritional Information

Calories per serving: 159
Fat per serving: 3g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 1g
Protein per serving: 7g
Carbohydrate per serving: 28g
Fiber per serving: 3g
Cholesterol per serving: 0.0mg
Iron per serving: 1mg
Sodium per serving: 114mg
Calcium per serving: 48mg