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Low Fat Citrus Wild Rice
Low Fat Citrus Wild Rice
Ingredients
1 cup wild rice
2 large oranges
1/3 cup raisins
2 tablespoons capers
1 1/2 tablespoon olive oil
1 1/2 tablespoon balsamic vinegar, or to taste
salt, to tests
freshly ground black pepper
3 green onions, finely chopped
1/2 bunch flat-leaf parsley finely chopped, about 1/2 cup
4 parsley sprigs for garnish
Method
Rinse rice thoroughly in cold water in strainer.
In large saucepan, bring rice to boil in 3 quarts water.
Reduce heat and simmer rice for 30 minutes.
Remove from heat; let rice stand about 30 minutes, until tender.
Drain well in colander and blot dry.
Meanwhile, cut oranges into segments.
Cut off rind, zest and white pith to expose flesh.
Make V-shaped cuts to remove individual segments from membranes, working over a large mixing bowl to catch juice.
Dice most of the segments, leaving a few whole for garnish.
Soak raisins in the orange juice in the mixing bowl for 5 minutes.
Whisk capers, olive oil, vinegar, salt and pepper into orange juice-raisin mixture.
Stir in green onions, chopped parsley, rice and diced orange segments.
Adjust seasoning to taste.
Mound rice on a platter or plates and decorate with reserved whole orange segments and parsley sprigs.
Makes 4 servings.
Preparation time: 20 minutes.
Cooking time: 40 minutes.
Standing time: 30 minutes.
Per serving: About 282 cal, 8 g pro, 54 g car, 6 g fat, 19% cal from fat, 0 mg chol, 242 mg sod, 8 g fiber.
