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Recipe: Wild rice (or quinoa) stuffing

Recipe: Wild rice (or quinoa) stuffing

Wild rice (or quinoa) stuffing — one of many healthy recipes from Mayo Clinic.

This stuffing recipe uses wild rice instead of bread. If you''re feeling more adventurous, substitute quinoa for the rice. The nutrition information listed is for wild rice but would be similar for quinoa.

Directions

Rinse wild rice two to three times — until water runs clear.

Place wild rice and water in a 1 1/2 quart sauce pan and bring to a boil. Reduce to a simmer, cover and cook until all water is absorbed, stirring frequently. Do not burn. Cook wild rice for about 30 minutes. (If you''re using quinoa, cook it for about 15 minutes.)

Heat olive oil over medium heat in a skillet. Add onion, mushrooms, apple, cranberries and celery. Stir and heat through until tender. Add the salt, pepper and poultry seasoning. Continue to stir and cook slowly until fragrant, about 10 minutes total.

Combine the rice, the fruit/vegetable mixture and chicken broth in a large bowl. Use to stuff turkey. Or bake in a dish coated with nonstick spray. Cover and keep warm in oven until serving. Garnish with a sprinkle of toasted almonds.


Ingredients
  • 3/4 cup uncooked wild rice (or equal amount of uncooked quinoa)
  • 2 1/2 cups water
  • 1 tablespoon olive oil
  • 3/4 cup chopped onion
  • 1 cup sliced mushrooms
  • 1 cup chopped apple (including peel)
  • 1/4 cup dried cranberries
  • 2 cups diced celery
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon poultry seasoning
  • 1/2 cup reduced sodium chicken broth
  • 1/4 cup slivered almonds, toasted

Exchange Data
Dash
Dairy 
Fats 
Fruits1/2 
Grains1/2 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats 
Freefoods 
Fruits1/2 
Meat1/2 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs1/2 
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories78 
Carbohydrate13 g 
Cholesterol 
Fiber2 g 
Monounsaturatedfat1.5 g 
Potassium 
Protein2 g 
SaturatedfatTrace 
ServingsizeApproximately 1/2 cup 
Sodium136 mg 
TotalFat2 g 

2011-10-29

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