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  • Recipe: wild rice and quinoa stuffing

    This hearty stuffing recipe replaces bread with wild rice and quinoa, making it a tasty gluten-free option. Fennel bulb adds a subtle licorice flavor to the mix.

    The vitamin C found in fennel bulb is directly antimicrobial, good for scaring away bugs, and also powers up our immune system. Most stuffing recipes call for a whole stick of butter. Olive oil stands in for butter in this recipe.

    This dish can be enjoyed as a “side”, or as the main attraction at any meal.

    Makes 6 servings

    Ingredients

    1 cup wild rice, rinsed and drained

    1 tablespoon fennel seeds

    ½ cup quinoa

    2 tablespoons olive oil

    ½ pound low-fat Italian sausage, casings removed

    1 large fennel bulb, trimmed and chopped

    1 medium onion, chopped

    Salt and freshly ground black pepper to taste

    ¾ cup toasted walnuts or pecans

    Instructions

    In a medium saucepan over medium-high heat, combine 4 cups water with wild rice and fennel seeds; bring to a boil. Reduce heat to medium, then cover and cook for 30 minutes. Add quinoa and continue cooking, covered, until grains are just tender, about 20 minutes more. Drain if necessary and set aside.

    Meanwhile, put olive oil in a large, deep pan over medium-high heat. Sauté sausage, breaking it up with a fork or wooden spoon, until it is cooked through, about 10 minutes. Transfer sausage to a bowl with a slotted spoon. Add chopped fennel and onion to pan and sauté over medium-high heat until vegetables are soft and golden, about 10 minutes, more.

    Add rice-quinoa mixture and sausage to vegetables and cook until everything is warmed through, about 5 minutes. Season with salt and pepper; serve hot or at room temperature. Sprinkle with toasted nuts, if desired.

    Nutrition information

    Per serving: 310 calories; 14 grams fat; 3.5 grams saturated fat; 310 milligrams sodium; 35 grams carbohydrate; 4 grams dietary fiber; 13 grams protein. Analysis does not include nuts.

    Posted on Dec 17, 2013 in Healthy Living, Recipes