Wild Rice Fun Facts: • When cooked, wild rice expands to three to four times its original size. • Wild rice can be used in a variety of dishes, from breads and pancakes, to soups and salads, to pilafs, stuffings and casseroles. • One serving of cooked wild rice contains about 114 calories. Wild rice is high in protein and fiber, low in fat and has no additives or preservatives. • Some grains of wild rice fall victim to a condition called shattering, which is when some kernels mature faster than others and fall from the plant into the water before they can be harvested. • Wild rice is actually a semi-aquatic grass that historically has grown in lakes, tidal rivers and bays in water between 2 and 4 feet deep. • Wild rice is believed to be native to the northern latitudes of the Eastern seaboard and around the fringes of the Great Lakes. • Depending on use, one pound of wild rice yields 16 to 22 (1/2 cup) servings.
Creamy Chicken &Wild Rice Soup
INGREDIENTS • 2 tbsp olive oil • 1½ lbs boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium
• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ tsp salt • 1 (12 oz) package soft tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves
chicken broth • 2 cups water
DIRECTIONS In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken fromcooker.Coarselyshredchickenusing twoforks. Ifusing lowsetting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.
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