This Orange-Pistachio Wild Rice is easy to make, versatile and less than 300 calories per serving. Photo Credit: Renee Comet for USA WEEKEND. Food Styling by Lisa Cherkasky / Renee Comet/USA WEEKEND
If you think of whole grains as brown and boring, consider this enticing dish your wake-up call. It’s loaded with color and exciting flavors, it’s simple to make and it’s incredibly versatile.
Cooking two types of whole-grain rice together — brown and wild — yields an intriguing, tender-toothsome texture and deep taste with no extra effort. Juicy orange segments, crisp red onion, aromatic basil leaves and a bright vinaigrette dressing provide big, fresh flavor — and crunchy pistachios bring out the nuttiness of the grains.
The dish is an ideal accompaniment for roasted poultry or meat, and because it is served at room temperature, it is perfect for a pot-luck or to serve on a buffet.
And if you’re lucky enough to have leftovers, you’ll also love it for lunch the next day.
Orange-Pistachio Wild Rice Salad
For the salad:
• 2/3 cup brown rice
• 2/3 cup wild rice
• 3 cups low-sodium chicken broth
• 3 Tbs. chopped unsalted pistachios
• 1 orange
• 10 large fresh basil leaves, sliced into ribbons
• ¼ cup minced red onion
For the dressing:
• 1/3 cup red wine vinegar
• ¼ cup olive oil
• 1 Tb. orange juice
• 1½ tsps. Dijon mustard
• 1 tsp. honey
• ¼ tsp. salt
Combine the brown rice, wild rice and broth in a medium saucepan and bring to a boil. Cover, reduce the heat to a slow simmer and cook until all water is evaporated and the rice is fully cooked, 45 to 55 minutes. Remove from heat and let cool completely.
Toast the pistachios in a small dry skillet over medium-high heat until fragrant, about 3 minutes, stirring frequently; cool.
Grate the zest from the orange; measure 1 teaspoon and set aside. Cut the top and bottom off the orange. Stand it on one end and remove the rest of the peel and woolly white pith by cutting down the orange, following its curve with your knife.
Then remove each orange segment from the membrane.
When the rice is cool, add the orange sections, the basil, onion, pistachios and orange zest, and mix to incorporate.
To make the dressing, whisk together the vinegar, oil, orange juice, mustard, honey and salt in a small bowl. Pour over the rice mixture and toss. This salad will keep in the refrigerator in an airtight container for a day or two.
Serves : 6
Per serving: 280 calories, 36g carbohydrates, 8g protein, 13g fat (2g saturated), 3g fiber, 0mg cholesterol, 150mg sodium
Recipe reprinted by permission of the publisher, The Taunton Press Inc., from The Food You Crave: Luscious Recipes for a Healthy Life, by Ellie Krieger. Copyright by Ellie Krieger.