Tender-crisp broccoli and cauliflower florets are an indispensable addition to this low-fat wild rice casserole.

Preparation Time:

Cooking Time:

Servings: 4

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Ingredients

  • 2 tbsp (25 mL) butter
  • 2 slices back bacon, diced
  • 1 Ontario Onion, chopped
  • 1 clove Ontario Garlic, minced
  • 1 cup (250 mL) wild rice, rinsed
  • 2-1/4 cups (300 mL) chicken stock
  • 1/2 tsp (2 mL) each, allspice and dried thyme
  • 2 cups (500 mL) Ontario Broccoli florets
  • 2 cups (500 mL) Ontario Cauliflower florets

Instructions

In Dutch oven melt 1 tbsp (15 mL) butter; cook bacon over medium-high heat for 5 minutes or until crisp. Transfer bacon, using slotted spoon, to plate. Add remaining 1 tbsp (15 mL) butter; cook, stirring onion and garlic for 3 to 5 minutes or until softened. Stir in rice; cook for 1 minute. Add stock, allspice and thyme; bring to boil. Reduce heat to medium-low, simmer covered for 40 minutes. Add broccoli and cauliflower; simmer covered 7 minutes; uncover and simmer 5 minutes longer or until rice and vegetables are tender and most liquid is absorbed. Stir in bacon. Season with salt and pepper to taste.

Nutritional information

  • Fat: 7.9 grams
  • Calories: 272