PREP: 15 minutes COOK: 40 minutes MAKES 2 servings
3 tablespoons uncooked wild rice, rinsed and drained
3 tablespoons uncooked regular brown rice
2 cups water
1 large orange
2 teaspoons white wine vinegar
2 teaspoons olive oil
1⁄2 teaspoon honey
1⁄4 teaspoon ground black pepper
1⁄8 teaspoon salt
1 small fennel bulb
2 tablespoons snipped fresh Italian (flat-leaf) parsley
1 In a medium saucepan combine wild rice and brown rice. Stir in the water. Bring to boiling; reduce heat. Simmer, covered, about 40 minutes or until rice mixture is tender. Drain if necessary. Cool to room temperature. Transfer to a medium bowl; set aside.
2 Meanwhile, for dressing, finely shred 1⁄2 teaspoon orange peel; set aside. Peel orange. Section orange over a small bowl to catch juices; set sections aside. Add the reserved 1⁄2 teaspoon orange peel, vinegar, oil, honey, pepper, and salt to juices in bowl, whisking until combined.
3 For fennel, cut off and discard stalks, including feathery leaves. Remove wilted outer layer; cut off a thin slice from base. Wash; cut fennel lengthwise into quarters and remove the core. Thinly slice the fennel. Measure 1⁄2 cup.
4 Add orange sections, fennel, and parsley to rice mixture; stir to combine. Drizzle dressing over rice mixture; toss gently to coat.
PER SERVING: 225 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 162 mg sodium, 41 g carb., 5 g fiber, 5 g pro.
tip
Enjoy foods high in vitamin C, such as oranges and other citrus fruits, with meals to improve iron absorption.
