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Cooking at Home - Creamy Wild Rice

© iStock - TanyaLovus

Prep time: 5 minutes

Cook time: 1 hour 15 minutes

Makes:   6 Servings 

Wild rice is the state grain of Minnesota. It is harvested in Northern Minnesota on the Ojibwa lands, where it grows naturally in the lakes and waterways. This form of wild rice has been an essential component of the Native American diet for many generations. It is regularly served as part of a daily meal and for special ceremonies and feasts. It is typically prepared by roasting it in a wood-fire cauldron and the final product is soft, plump, and has a nutty flavor.

Ingredients

  • 1⁄3 cup Wild rice, uncooked
  • 1 cup Brown rice, uncooked
  • 1 1⁄2 cups Water
  • 13 ounces Ground turkey, fresh or frozen
  • 1 cup Onions, fresh, 1/4" diced 
  • 1 cup Celery, fresh, 1/4" diced
  • 1 cup Cream of mushroom soup, condensed
  • 3⁄4 cup Milk, non-fat (skim)
  • 1 tablespoon Garlic powder
  • 1 teaspoon Black pepper, ground
  • Nonstick cooking spray

Directions

  1. Preheat oven to 350 °F
  2. Combine wild rice, brown rice, and water in a small stockpot.
  3. Heat on medium-high heat to a rolling boil. Cover and reduce heat to medium. Cook until water is absorbed, about 15-20 minutes. Stir once. Cover and cook an additional 10 minutes over low heat. Fluff the rice gently with a fork and set aside.
  4. Place a medium skillet on medium-high heat.
  5. Brown ground turkey. Add onion and celery. Continue cooking on medium heat until onions and celery are soft, about 5-7 minutes, and the internal temperature of the meat reaches 165 °F or higher for at least 15 seconds. Drain.
  6. Stir in rice and remaining ingredients. Bring to a boil. Remove from heat.
  7. Lightly coat a medium baking dish (about 8” x 8”) with nonstick cooking spray.
  8. Spread mixture evenly into baking dish. Cover with foil. Bake for 30 minutes or until liquid has absorbed and dish is creamy.
  9. Serve 3/4 cup.

Critical Control Point: Hold at 140 °F or higher.

Chef Tips

For optimal browning and taste: 1. Do not rinse ground meat. 2. Do not crowd ground meat. Crowding may cause the juices to pool around the meat. Pooling causes the juices to steam the meat rather than brown it, making it less flavorful.

Source: Team Nutrition: Adapted from a recipe by Onamia Schools.

Nutrition Information

Nutrients Amount

Calories 214 

Total Fat 7 g

Saturated Fat 2 g

Cholesterol N/A 

Sodium 317 mg

Total Carbohydrate 23 g

Dietary Fiber 2 g

Total Sugars N/A 

Added Sugars included N/A 

Protein 16 g

Vitamin D N/A 

Calcium 72 mg

Iron 1 mg

Potassium N/A

recipe