Turkey and wild rice pilaf with pecans and cranberries

Turkey and wild rice pilaf with pecans and cranberries
  • Serves icon Serves 4
  • Time icon Takes 15 minutes to make, 1 hour to cook

Turkey is a healthy, versatile option all year round as this turkey and rice recipe shows.

Nutrition: per serving

Calories
427kcals
Fat
12.8g (1.6g saturated)
Protein
32.5g
Carbohydrates
48.7g (5.2g sugars)
Salt
0.2g
Calories
427kcals
Fat
12.8g (1.6g saturated)
Protein
32.5g
Carbohydrates
48.7g (5.2g sugars)
Salt
0.2g

Ingredients

  • 100g brown basmati rice
  • 200ml chicken stock
  • 75g wild rice
  • 150g green beans, cut into 2.5cm pieces
  • 198g can sweetcorn, drained
  • 25g reduced-fat spread
  • 1 large onion, finely chopped
  • ½ tsp ground cinnamon
  • 400g turkey breast fillet, cut into chunky strips
  • 50g dried cranberries
  • 50g toasted pecan nuts
  • 2 tbsp chopped fresh flatleaf parsley

Method

  1. Soak the brown basmati rice in a bowl of cold water for 10 minutes. Pour the chicken stock into a medium pan, reserving 2 tbsp, and bring to the boil.
  2. Half-fill another small pan with boiling water. Add the wild rice and cook for 30-35 minutes. Drain and set aside, uncovered.
  3. Meanwhile, pour the brown rice into a sieve to drain away the cold water, then add to the hot chicken stock. Bring back to the boil, cover, reduce the heat to low and leave to cook for 25 minutes.
  4. When the brown rice is ready, turn off the heat and leave it undisturbed for 5 minutes. Remove the lid, drain, then set aside with the wild rice.
  5. Bring a new pan of lightly salted water to the boil. Add the green beans and cook for 2 minutes. Add the sweetcorn to the pan with the beans and heat through for a further 2 minutes. Drain well.
  6. Melt the reduced-fat spread in a large, deep non-stick sauté pan with a lid. Add the onion and cook gently until lightly golden. Add the cinnamon and cook for 1 minute, then stir in the turkey, the reserved stock and some seasoning. Cover and leave for 5 minutes, stirring occasionally, until just cooked through.
  7. Remove the lid from the turkey mixture and stir in the brown and wild rice, beans and sweetcorn, cranberries, pecan nuts and parsley. Season to taste, then serve.

delicious. tips

  1. Wild rice is a grain that contains more fibre than white rice, but less than brown. The grain is about 50 per cent higher in protein than brown rice and the chewy texture helps you to eat more slowly, which can help you to control your appetite.

  2. The dark meat is a good source of iron and the white meat is lower in fat than chicken breast.

Subscribe

Fancy getting a copy in print?

Subscribe to our magazine
Subscribe to delicious magazine today

Rate & review

Rate

Reviews

Share a tip

Subscribe to our magazine

Subscribe to delicious. magazine this month for a half price subscription

Subscribe

Download our digital version

Subscribe to the digital edition of delicious. magazine

Subscribe
Subscribe to the digital edition of delicious. magazine