Recipe: Basic wild rice

Basic wild rice

Total time: About 1 hour

Servings: Makes 4 cups cooked rice

1 cup wild rice

4 cups water

1/2 teaspoon salt

1. Rinse the rice: Place the rice into a mesh strainer and quickly run under cold water.

2. In a medium saucepan, combine the rice, water and salt over medium-high heat. Bring the water to a boil, then cover and reduce to a simmer.

3. Cook the rice until most of the water is absorbed and the rice is swollen (some kernels should “butterfly,” or split apart to reveal their white pith), anywhere from 30 to 60 minutes, depending on the size and color of the rice. As a general rule of thumb, though, longer and darker rice will take additional time to cook. If some liquid remains after the rice is done, drain it off, as when making pasta.

4. Fluff the rice with a fork and cook for one additional minute over low heat to evaporate any excess liquid.

Each cup of cooked rice: 160 calories; 6 grams protein; 34 grams carbohydrates; 3 grams fiber; 1 gram fat; 0 saturated fat; 0 cholesterol; 1 gram sugar; 295 mg. sodium.