No reason not to have fun in the kitchen – even if ‘wild’ just refers to the rice!
Here’s a recipe that is packed with nutrients and vitamins that are a daily requirement for every person with high blood pressure. It is low in calories, carbohydrates, saturated fats, gluten free, appropriate for diabetics, and kind on the heart and hips. Per serving, it contains 210 calories; 9 g fat (3 g sat, 3 g mono); 190 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 17 g protein; 2 g fiber; 681 mg sodium; and 424 mg potassium.
Wild Rice & Mushroom Frittata (makes 6 servings)
- 2 cups water
- 1/2 cup rinsed wild rice (including instant or quick-cooking).
- 1/8 teaspoon salt
- 5 large eggs
- 2 large egg whites
- 2 tbsps. chopped fresh parsley
- 1/2 tsp. salt, divided
- 1/2 tsp. freshly ground pepper, divided
- 1/4 tsp. ground nutmeg
- 2 tsps. extra-virgin olive oil
- 1 cup chopped red onion
- 1 tablespoon minced fresh rosemary or 1 teaspoon dried
- 1 pound mixed mushrooms (cremini, white button, shiitake), sliced
- 1/2 cup finely shredded Parmesan cheese
- 4 thin slices prosciutto (about 2 ounces), chopped
- Wild rice: Combine water, rice and salt in a small heavy saucepan; bring to boil. Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes. Drain; you’ll have about 1 1/2 cups cooked rice.
- To prepare frittata: About 30 minutes after you start cooking the rice, beat eggs and egg whites in a large bowl with parsley, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
- Position rack in upper third of oven; preheat broiler.
- Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes. Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 6 to 8 minutes. Reduce heat to medium-low; stir in the rice.
- Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes. Sprinkle with Parmesan and prosciutto. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.