Half the world's people rely on rice as their staple food. Rice offers B vitamins and some minerals; its protein features a good balance of amino acids. Wild rice – not a true grain but the seed of a wild grass – supplies slightly more protein than brown rice, and is considerably lower in kilojoules.
2 teaspoons vegetable oil
1 large onion, finely chopped
3 cloves garlic, crushed
1 carrot, diced
1 stalk celery, diced
1 cup wild rice
1 cup chicken stock
2 teaspoons finely chopped fresh rosemary
Freshly ground pepper
1 cup canned sliced water chestnuts
1/3 cup chopped pecans
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Preheat the oven to 180°C. Heat the oil in a flameproof casserole over moderate heat. Add the onion and garlic, and cook for 5 minutes or until soft. Add the carrot and celery and cook for 4 minutes or until the carrot is crisp-tender.
Stir in the wild rice, stock, 2 cups water, the rosemary, a pinch of salt and a good grinding of pepper. Bring to the boil. Cover, transfer to the oven, and bake for 50 minutes or until the wild rice is tender. Stir in the water chestnuts and pecans and serve with the poultry of your choice.
Did you know?
Wild rice is a very good source of zinc, which might be called the ‘food-lover's mineral’ because it keeps your sense of taste working properly. Some studies have also shown that zinc (in the form of lozenges) helps fight the common cold.