Tip by Mayo Clinic staff
You can use wild rice or quinoa for this filling. Nutritional information is for wild rice, but similar for quinoa.
To make this plant, use vegetable stock and seasonings.
Number of copies
- Low Fat
- 3/4 cup raw wild rice (or equivalent raw quinoa)
- 2 1/2 cups water
- 1 tablespoon olive oil
- 3 / 4 cups chopped onion
- 1 cup sliced mushrooms
1 cup chopped apple (including peel)
1/4 cup dried cranberries 2 cups diced celery
1/4 tsp black pepper
Rinse the wild rice two or three times – until the water is clear.
In a 1 1/2 quart saucepan, bring the wild rice and water to a boil. Reduce to a simmer, cover and cook until all the water is absorbed, stirring often. Do not burn. Cook wild rice for about 30 minutes. (If you are using quinoa, cook for about 15 minutes.)
Heat olive oil in a skillet over medium heat. Add onion, mushrooms, apples, cranberries and celery. Stir and heat until soft. Add salt, pepper and poultry seasoning. Continue to stir and simmer until fragrant, about 10 minutes total.
In a large bowl, combine the cooked rice (or quinoa), fruit and vegetable mixture, and chicken stock. Used to stuff turkey. Or bake in a covered dish coated with cooking spray until hot (about 20 minutes). Sprinkle with a little toasted almonds when serving.
Nutrition Analysis per Serving
Serving Size: Approx. 1/2 cup
- Total Carbohydrates
- Dietary Fiber
Saturated Fat TraceTotal Fat 3 grams trans fat 0 g
- Monounsaturated fat 1.5 g
- calorie 91
- Total sugar 4 g
- Saturated Fat TraceTotal Fat 3 grams trans fat 0 g
- Total sugar 4 g
- Added sugar
Mayo Clinic Healthy Weight Pyramid Servings
- Fruit 1/2
Fat 1 /2 Vegetables 1/2
- carbs 1/2
Diabetes Meal Plan Options
- Non-starchy vegetables
1/2 Starch 1/2
August . February 2, 2022