Wild rice and mushroom pilaf


Prep time: 10 min | Cook time: 15 min | Makes: 10 servings

Walnuts add healthy omega-3s to this tasty vegetarian dish.

1/2 cup (125 mL) uncooked wild rice
2 oz (60 g) chopped walnuts
1 tbsp (15 mL) canola oil, divided
3 oz (90 g) whole mushrooms, wiped clean and quartered
1/2 cup (125 mL) diced onion
1 cup (250 mL) frozen corn, thawed
1/2 of a medium red bell pepper, thinly sliced
1/4 tsp (1 mL) poultry seasoning
1/2 tsp (2 mL) coarsely ground black pepper


Cook rice according to package directions. Meanwhile, heat a large nonstick skillet over medium high heat until hot. Add walnuts and cook 2 to 3 minutes or until fragrant, stirring frequently. Set aside on separate plate.

Using the same skillet, add 1 tsp (5 mL) of the canola oil; swirling to coat bottom. Add mushrooms and onion, lightly coat vegetables with canola cooking spray and cook 2 minutes. Add corn, bell peppers and poultry seasoning and sauté for 5 minutes or until vegetables are just tender. Remove from heat, cover to keep warm.

Drain rice, shaking off excess liquid and add to mushroom mixture; stir in walnuts and black pepper. Drizzle the remaining 2 tsp (10 mL) canola oil over all and toss gently.