Name: Wild Rice Pilaf
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Ingredients: ½ cup Water; ⁹⁄₁₆ tbsp Olive oil; ¼ sweetpotato, 5" long Sweet potato; ½ shallot (medium) Shallots; ½ cloves, minced Garlic; ¼ tbsp, leaves Thyme; ¼ tsp Salt; ¼ cup Brussels sprouts; ¼ cup, chopped Cranberries; ¼ cup, chopped Pecans; ¼ cup Parsley; ¼ cup Brown rice

1 serving of wild rice pilaf contains 387 Calories. The macronutrient breakdown is 32% carbs, 62% fat, and 6% protein. This is a good source of fiber (29% of your Daily Value), potassium (11% of your Daily Value), and iron (45% of your Daily Value).

Makes: 4 servings
Prep Time: 20 minutes
Cook Time: 20 minutes

Ingredients

Original Recipe
Scaled to 1 serving

Water
Plain, clean water

2 cup or 473g
Olive oil
Salad or cooking

2 ⅓ tbsp or 32g
Sweet potato
Raw, unprepared

1 sweetpotato, 5" long or 130g
Shallots
Raw

2 shallot (medium) or 85g
Garlic
Raw

2 cloves, minced or 6g
Thyme
Spices, dried

1 tbsp, leaves or 3g
Salt
Table

1 tsp or 6g
Brussels sprouts
Raw

1 cup or 88g
Cranberries
Raw

1 cup, chopped or 110g
Pecans
Nuts

1 cup, chopped or 109g
Parsley
Raw

1 cup or 60g
Brown rice
Long-grain, cooked

1 cup or 195g

Amount Unit

Nutrition Facts

For 1 serving of wild rice pilaf (324g)

Nutrient	Value	%DV
Calories	387
Fats	28g	36%
Saturated fats	3g	15%
Trans fats	0g
Cholesterol	0mg	0%
Sodium	619mg	27%
Carbs	32g	12%
Net carbs	24g
Fiber	8g	29%
Sugar	6g
Protein	6g

Calcium	90mg	9%
Iron	4mg	45%
Potassium	517mg	11%
Vitamin D	0μg	0%
Vitamins and Minerals
Alpha carotene	4μg
Beta carotene	3656μg
Caffeine	0mg
Choline	30mg	5%
Copper	1mg	61%
Fluoride	3μg
Folate (B9)	57μg	14%
Lycopene	0μg
Magnesium	83mg	20%
Manganese	2mg	93%
Niacin	2mg	11%
Pantothenic acid	1mg	18%
Phosphorus	175mg	25%
Retinol	0μg
Riboflavin (B2)	0.1mg	7%
Selenium	7μg	13%
Theobromine	0mg
Thiamine	0.3mg	24%
Vitamin A IU	6099IU
Vitamin A	305μg	34%
Vitamin B12	0μg	0%
Vitamin B6	0.3mg	25%
Vitamin C	46mg	51%
Vitamin D IU	0IU
Vitamin D2	0μg
Vitamin D3	0μg
Vitamin E	2mg	16%
Vitamin K	305μg	254%
Zinc	2mg	19%
Sugars
Sugar	6g
Sucrose	2g
Glucose	1g
Fructose	1g
Lactose	0g
Maltose	0g
Galactose	0g
Starch	4g
Fats
Saturated fats	3g	15%
Monounsaturated fats	17g
Polyunsaturated fats	7g
Trans fats	0g
Fatty Acids
Total omega 3	0g
Total omega 6	0g
Alpha Linolenic Acid (ALA)	0g
Docosahexaenoic Acid (DHA)	0g
Eicosapentaenoic Acid (EPA)	0g
Docosapentaenoic Acid (DPA)	0g
Amino Acids
Alanine	0.3g
Arginine	1g
Aspartic acid	1g
Cystine	0g
Glutamic acid	1g
Glycine	0.3g
Histidine	0.1g
Hydroxyproline	0g
Isoleucine	0.3g
Leucine	0.4g
Lysine	0.2g
Methionine	0.1g
Phenylalanine	0.3g
Proline	0.3g
Serine	0.3g
Threonine	0.3g
Tryptophan	0g
Tyrosine	0.1g
Valine	0.3g