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Wild Rice & Oat Groat Pilaf

Yields6 Servings

(Use organic ingredients whenever possible).

A rice pilaf made from Saskatchewan’s Wild Rice and Whole Oat Groats. Who would have thought? A little bit of sophistication with a lot of nutrition and taste. This recipe is a great source of cholesterol lowering fiber and minerals alongside a source of Omega 3’s. Each ingredient provides its own nutritional benefit and combined make for a very tasty and colorful side dish.

 1 cup Willow Creek Organic Wild Rice
 1 cup Willow Creek Organic Whole Oat Groats
 4 cups chicken or vegetable broth (use homemade or organic if possible)
 1 tsp sea salt
 ½ tsp Willow Creek Organic Pepper
 1 onion, chopped
 2 cloves garlic, minced
 2 tbsp olive, sunflower, grapeseed, or other cooking oil
 1 tsp dried Willow Creek Organic Basil
 ½ cup Willow Creek Organic Sunflower Seeds , toasted
 ¼ cup Willow Creek Organic Brown or Golden Flax Seeds , toasted
1

In a large pot add oil, onions, salt & pepper and basil.

2

Sauté until onions are transparent.

3

Add garlic and sauté for approx. 2 more minutes.

4

Add chicken or vegetable broth, wild rice, and oat groats.

5

Cover to boil, then lower heat and simmer for 30 to 40 minutes until liquid dissipates.

6

In dry heated fry pan, over medium heat, toast sunflower and flax seeds stirring regularly for approx. 3 – 5 minutes.

7

Stir seeds into pot with pilaf just before serving.

*If you don’t have chicken broth, just substitute broth for 4 cups water and 1 to 2 lbs. chicken.

This recipe looks great and tastes fantastic when spread on a salad bed or by itself as a side dish. It can be served with our nutritious Three Lentil Chicken Patties for a full meal for friends and family. Find the Three Lentil Chicken Patty Recipe under the ingredient for Three Lentil Mix on our website www.willowcreekorganics.com.

Nutrition Facts

Serving Size 250

Servings 0


Amount Per Serving
Calories 390
% Daily Value *
Total Fat 16g25%

Saturated Fat 2g10%
Trans Fat 0g
Cholesterol 5mg2%
Sodium 600mg25%
Potassium 357mg11%
Total Carbohydrate 50g17%

Dietary Fiber 7g29%
Sugars 5g
Protein 16g32%

Vitamin A 0%
Vitamin C 4%
Calcium 4%
Iron 25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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