Whole-Wheat Dressing with Wild Rice

Wild rice adds depth of flavor to this veggie-packed, whole-wheat dressing. For best texture, look for bread that has a thicker, crunchier crust rather than a softer one.

Photo: Yvonne Duivenvoorden

By Jill Silverman Hough

Serves: 10
Hands-on time: 40 minutes
Total time: 1 hour, 45 minutes

INGREDIENTS:

• 1/3 cup wild rice
• 2 tbsp olive oil
• 1 yellow onion, finely chopped
• 3 stalks celery, thinly sliced diagonally
• 1 carrot, cut into matchsticks or coarsely shredded
• 1 tbsp chopped fresh thyme leaves
• 1/2 tsp fresh ground black pepper
• 12 oz whole-wheat bread, cut or torn into 3/4-inch pieces (about 12 cups) (NOTE: Opt for bread that has a thicker, crunchier crust as opposed to a softer one.)
• 1 1/2 cups low-sodium chicken or vegetable broth
• Olive oil cooking spray

INSTRUCTIONS:

1. In a medium saucepan on high, bring 4 cups water to a boil. Add rice, reduce to a simmer and cook, stirring occasionally, until very tender, about 50 minutes.
2. Meanwhile, in a large skillet on medium, heat oil. Add onion and cook, stirring occasionally, for 2 minutes. Add celery and cook, stirring occasionally, for 4 minutes. Add carrot and cook, stirring occasionally, until vegetables are very tender, 2 to 4 minutes. Transfer mixture to a large bowl and add thyme and pepper. Stir in bread, then add broth and gently stir to evenly moisten. Remove about 1/3 of bread mixture and transfer to a medium bowl. Set both bowls aside.
3. Mist a 2- to 2 1/2-quart casserole dish with cooking spray and set aside. Drain rice. Stir rice into larger bowl and bread mixture, then transfer to the prepared baking dish, spreading evenly. Top with reserved 1/3 cup bread mixture, spreading evenly.
4. Preheat oven to 400°F. Cover with foil and bake until heated through, 20 to 30 minutes. Uncover and bake until browned on tip, 20 to 30 minutes.

Nutrients per serving (1 cup whole-wheat dressing): Calories: 193, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 27 g, Fiber: 3 g, Sugars: 6 g, Protein: 6 g, Sodium: 440 mg, Cholesterol: 0 mg

Nutritional Bonus: Consuming 100% whole-grain products regularly, such as whole-grain bread, not only helps prevent weight gain but also helps reduce the risk of a number of health conditions such as heart disease, type 2 diabetes and metabolic syndrome
.