nutritional information


  • Calories: 352
  • Protein: 18 g
  • Total Fat: 17 g
  • Saturated Fat: 2 g
  • Carbohydrates: 33 g
  • Sodium: 673 mg
  • Fiber: 6 g
  • Sugar: 9 g

Stir-Fried Wild Rice

Serves 4

30 minutes or fewer

Now that wild rice is available pre-cooked and vacuum-packed in many supermarkets, you no longer have to boil it an hour to enjoy its nutty flavor.
  • 3 Tbs. frozen lemonade concentrate
  • 2 Tbs. low-sodium soy sauce
  • 1 Tbs. sesame oil
  • 2 Tbs. vegetable oil
  • 2 cups sliced mushrooms
  • 3 Tbs. minced garlic
  • 4 oz. snow peas, trimmed
  • 4 oz. green beans, trimmed
  • 1 10.5-oz. pkg. garlic-flavored or Asian-flavored baked tofu, cubed
  • 1 10.5-oz. pkg. precooked wild rice
  1. Whisk together lemonade concentrate, soy sauce, sesame oil and 2 Tbs. water in small bowl.
  2. Heat 1 Tbs. vegetable oil in wok over medium heat. Stir-fry mushrooms and garlic in oil 5 minutes, or until mushrooms begin to brown. Add snow peas and green beans, and cook 2 minutes more, or until just tender. Remove vegetables from wok.
  3. Heat remaining vegetable oil in wok. Add tofu and rice, and stir-fry 5 minutes, or until tofu begins to brown. Stir in lemonade mixture. Fold in vegetables, and cook 2 to 3 minutes more, or until rice is coated with sauce and vegetables are heated through.
September 2005

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