Prep Time: 10 minutes

Cooking Time: 45 minutes

Servings: 4



1 tablespoon olive oil, plus more for greasing the baking dish

1 cup wild rice

2 cups low-sodium chicken broth

1 sweet onion, chopped

2 stalks celery, chopped

1 teaspoon minced garlic

2 carrots, peeled, halved lengthwise, and sliced

½ cauliflower head, cut into small florets

1 teaspoon chopped fresh thyme

Sea salt, to taste



Preheat the oven to 350ºF (180ºC). Line a baking sheet with parchment paper and grease with olive oil. Put the wild rice in a saucepan, then pour in the chicken broth. Bring to a boil. Reduce the heat to low and simmer for 30 minutes or until the rice is plump.

Meanwhile, heat the remaining olive oil in an oven-proof skillet over medium-high heat until shimmering. Add the onion, celery, and garlic to the skillet and sauté for 3 minutes or until the onion is translucent. Add the carrots and cauliflower to the skillet and sauté for 5 minutes.

Turn off the heat and set aside. Pour the cooked rice in the skillet with the vegetables.

Sprinkle with thyme and salt. Set the skillet in the preheated oven and bake for 15 minutes or until the vegetables are soft.

Serve immediately.


Per Serving

calories: 214

fat: 3.9g

protein: 7.2g

carbs: 37.9g

fiber: 5.0g

sodium: 122mg