Wild Rice Pilaf with Sweet Potatoes & Brussels Sprouts

Wild Rice Pilaf with Sweet Potatoes & Brussels Sprouts

Wild rice is intensely aromatic so it’s a great match for the bold flavors of saffron and Madeira in this wild rice pilaf recipe. Roasted sweet potatoes and Brussels sprouts studded on top give it a festive look and help make it filling enough for a vegetarian main dish.

From EatingWell: November/December 2012
Yield: 6 main-dish (1 1/2 cups) or 12 side-dish (3/4 cup) servings
Active Time: 45 minutes
Total Time: 1 3/4 hours

Ingredients

  1. 4 tablespoons extra-virgin olive oil, divided
  2. 1 medium onion, chopped
  3. 1 medium red or yellow bell pepper, chopped
  4. 2 cups sliced mushrooms (8 ounces)
  5. 1 tablespoon minced garlic
  6. 1/2 teaspoon salt plus a pinch, divided
  7. 1/2 teaspoon freshly ground pepper plus a pinch, divided
  8. 1/2 cup Madeira, preferably medium dry, or sherry
  9. 2 tablespoons tomato paste
  10. 1 1/2 cups wild rice (about 10 ounces)
  11. 1 14-ounce can diced tomatoes, preferably fire-roasted
  12. 2 cups mushroom or vegetable broth
  13. 1 1/2 cups water
  14. 1/4 teaspoon crumbled saffron
  15. 2 cups halved Brussels sprouts
  16. 1 small sweet potato, peeled and cut into 1-inch cubes

Preparation

  1. Heat 2 tablespoons oil in a large ovenproof skillet over medium heat. Add onion, bell pepper, mushrooms, garlic and 1/4 teaspoon each salt and pepper; cook, stirring occasionally, until the mushroom liquid has evaporated, 10 to 12 minutes. Whisk Madeira (or sherry) and tomato paste in a small bowl; add to the skillet. Cook, stirring, until the liquid turns syrupy and is almost absorbed, about 2 minutes.
  2. Add wild rice, tomatoes, broth, water, saffron and 1/4 teaspoon each salt and pepper. Bring to a boil over medium-high heat. Reduce heat, cover and simmer for 40 minutes. Uncover and simmer until the rice is tender and most of the grains are “popped,” 20 to 30 minutes more.
  3. Meanwhile, preheat oven to 400°F.
  4. Toss Brussels sprouts and sweet potato with the remaining 2 tablespoons oil and a pinch each of salt and pepper. Spread the vegetables in a single layer on a rimmed baking sheet. Roast, stirring once halfway through, until tender and browned in spots, 18 to 20 minutes.
  5. Reduce oven temperature to 350°.
  6. When the rice is done, arrange the roasted vegetables decoratively on top of it. Transfer the skillet to the oven to heat through before serving, 5 to 10 minutes.

Nutrition

Nutrition Per Serving: 334 calories; 10 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 48 g carbohydrates; 10 g protein; 6 g fiber; 609 mg sodium; 602 mg potassium.

Nutrition Bonus: Vitamin C (107% daily value), Vitamin A (97% dv), Magnesium (24% dv), Folate & Zinc (20% dv), Potassium (18% dv)

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 2 vegetable, 2 fat