Nutrition Facts

6 servings per recipe
Serving size (224g)
Amount per serving
Calories
290
% Daily Value*
Total Fat 9g 12%
    Saturated Fat g 13%
    Trans Fat g  
Cholesterol mg 8%
Sodium mg 26%
Total Carbohydrate g 13%
    Dietary Fiber g 14%
    Total Sugars g  
Includes 0g Added Sugars
0%
Protein 18g  
Vitamin D 0mcg 0%
Calcium 113mg 8%
Iron 2mg 10%
Potassium 505mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
http://www.onieproject.org/recipes/entree/ham-and-broccoli-wild-rice/
Ham & Broccoli Wild Rice

Servings:

6

Time:

30 minutes

Ingredients

    • 2 Tbsp olive oil
    • 3 cloves garlic, minced
    • 1 medium yellow onion, diced
    • 2 cups unsalted chicken broth
    • 1 1/2 cups wild rice
    • 1/2 lb cooked lean ham, diced
    • 3 cups frozen broccoli florets
    • 1/2 cup shredded parmesan cheese

                  Preparation

                  1. In a large deep skillet, heat oil over medium. Add garlic & onion. Saute 3-4 minutes or until onions are tender. 
                  2. Add broth to skillet & bring to a boil. Stir in wild rice & reduce heat to low. Cover & cook 10 minutes, stirring occasionally.
                  3. Stir in ham & broccoli. Cover & cook 10-15 minutes or until rice is tender, stirring frequently. 
                  4. Serve topped with cheese. 

                  Tips