Wild rice is not a rice at all but the seed of an aquatic grass. It was originally found growing in the shallow waters in the Great Lakes region by Native Americans in the first century. They called it manomin, meaning “good berry.” Today it also is cultivated in California.
Wild rice is higher in protein than white rice, and contains the amino acid lysine not found in most other grains. After harvest it is fermented at a warm temperature, then parched to caramelize and slightly brown the green seeds. In this recipe, the wild rice is first cooked with fresh herbs and then mixed with baked squash for a delightful dish. I like to stuff it back into the squash shells for a prettier presentation as a vegetarian entree. However, it also makes a wonderful vegetable dish served with poultry or meat. The blue cheese and pumpkin seeds are optional garnishes.
WILD-RICE-STUFFED ACORN SQUASH
Preparation time: 1 hour
Chilling time: Several hours
Cooking time: 9-12 minutes
Yield: 8 servings
3 to 4 cups vegetable broth
1 cup (5 1/3 ounces) dry wild rice
1 tablespoon each, chopped, fresh: thyme, tarragon
Salt to taste
4 large acorn squash, halved, seeded
3 garlic cloves, minced
1/2 medium onion, finely chopped
1/4 teaspoon ground allspice
1 tablespoon dry vermouth
1/4 cup evaporated skim milk
1 tablespoon walnut oil
1 cup (4 ounces) crumbled blue cheese
1/4 cup toasted pumpkin seeds
1. Heat oven to 350 degrees. Heat 3 cups broth to a boil in medium saucepan over medium-high heat. Stir in wild rice, thyme, tarragon and salt to taste; reduce heat to low. Simmer, covered, until rice kernels are tender, 45 to 50 minutes. Fluff with fork before removing from pan.
2. Meanwhile, place squash halves, cut side down, in baking dish. Add water to depth of 1/4 inch. Cover; bake until easily pierced with a fork, about 45 minutes.
3. While squash is cooking, combine garlic and onion in heavy pan and cook, covered, over low heat until onion is soft and translucent, about 10 minutes. Add a little water, if necessary, to prevent scorching. Uncover; add allspice, vermouth and salt to taste. Cook 3 more minutes.
4. Remove squash from oven and allow to cool slightly. Remove flesh from each squash half, leaving about 1/4 inch of squash, being careful not to tear shells. Place cooked squash in food processor. Add onion mixture and milk; blend until smooth. Slowly add walnut oil while processor is running.
5. Combine blended squash and cooked rice; mix well. Spoon rice mixture into each of 8 shells. Top each one with 2 tablespoons blue cheese and 1 1/2 teaspoon toasted pumpkin seeds, if desired.
Nutrition information per serving:
Calories …… 300 Fat …………. 7 g Cholesterol .. 11 mg
Sodium ….. 375 mg Carbohydrates .. 53 g Protein …….. 11g
Q. Please revise this recipe to reduce the fat.
Thank you. JoAnn Woods, Oneonta, Ala.
FRENCH RICE
Preparation time: 15 minutes
Cooking time: 1 hour
Yield: 10 servings, 1/2 cup each
1 can (8 ounces) water chestnuts, drained
1 can (8 ounces) mushrooms, liquid reserved
1/2 cup (1 stick) margarine, melted
1 can (10 3/4 ounces) French onion soup
1 cup uncooked rice
Water
1. Heat oven to 350 degrees. combine all ingredients except reserved mushroom liquid and water in 2-quart casserole; mix well. Mix enough water with mushroom liquid to equal 1 1c3 cups. Add to casserole; mix well. cook, covered, 1 hour.
2. Remove from oven and let rest 10 minutes before serving to allow remaining liquid to be absorbed.
Nutrition information per serving:
Calories …. 190 Fat ………… 10 g Cholesterol .. 1 mg
Sodium … 425 mg Carbohydrates .. 23 g Protein ……. 3 g
A. This was a relatively easy revision, and quite delicious. I reduced the margarine and compensated by adding a buttery squeeze spread. I also removed the congealed fat from the top of the soup before adding it to the rice mixture. That took care of the fat problem. The only other thing to watch out for is whether the soup has MSG. I prefer to use a mix that doesn’t have MSG because some people are sensitive to it.
EASY FRENCH RICE
Preparation time: 15 minutes
Cooking time: 1 hour
Yield: 10 servings, 1/2 cup each
1 can (8 ounces) water chestnuts, drained
1 can (8 ounces) mushrooms, liquid reserved
2 tablespoons melted corn-oil margarine
1 can (10 3/4 ounces) French onion soup, defatted
1 cup uncooked rice
Water
1. Heat oven to 350 degrees. combine all ingredients in a 2-quart casserole except reserved mushroom liquid and water; mix well. Mix mushroom liquid with enough water to equal 1 1/3 cups. Add to casserole; mix well. cook, covered, 1 hour.
2. Remove from oven and let rest 10 minutes before serving to allow remaining liquid to be absorbed.
Nutrition information per serving:
Calories ….. 130 Fat …………. 3 g Cholesterol .. 1 mg
Sodium …. 395 mg Carbohydrates .. 23 g Protein ……. 3 g
