Wild Rice Patties with Summer Vegetables

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Wild Rice Patties with Summer Vegetables
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Health Score:
Health Score
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr
Ready in
Calories:
400
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie400 kcal(19 %)
Protein11.36 g(12 %)
Fat18.45 g(16 %)
Carbohydrates50.06 g(33 %)
Sugar added0 g(0 %)
Roughage6.41 g(21 %)
Vitamin A354.61 mg(44,326 %)
Vitamin D1.06 μg(5 %)
Vitamin E2.82 mg(24 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.44 mg(40 %)
Niacin5.39 mg(45 %)
Vitamin B₆0.42 mg(30 %)
Folate131.19 μg(44 %)
Pantothenic acid0.85 mg(14 %)
Biotin5.49 μg(12 %)
Vitamin B₁₂0.57 μg(19 %)
Vitamin C26.87 mg(28 %)
Potassium756.28 mg(19 %)
Calcium83.25 mg(8 %)
Magnesium70.87 mg(24 %)
Iron2.24 mg(15 %)
Iodine27.93 μg(14 %)
Zinc1.92 mg(24 %)
Saturated fatty acids5.92 g
Cholesterol76.65 mg
Author of this recipe:
How healthy are the main ingredients?
carrotCelerythymeeggmilkzucchini

Ingredients

for
6
For Wild Rice Pancakes
3 cups
cooked Wild rice
3 tablespoons
1
medium onion (chopped)
¾ cup
carrots (finely chopped)
¾ cup
Celery (finely chopped)
1
scallion (finely chopped)
¾ teaspoon
dried thyme
2
large eggs
¾ cup
1 cup
For Grilled Vegetables
1
large Red onion (peeled and sliced)
2
medium zucchini (sliced)
1
Eggplant (sliced)
3
tomatoes (halved)
¼ cup

Preparation steps

1.
For Wild Rice Pancakes:
2.
In a large skillet melt the butter over medium heat. Add the onion, carrot, celery, scallion, and thyme and sauté, stirring, for approximately 10 minutes. Add the mixture to the rice.
3.
In a small bowl whisk the eggs and the milk together, stir the egg mixture into the rice mixture. Add the flour and salt and pepper to taste.
4.
Heat a griddle over medium high heat until it is hot enough so that drops of water scatter over its surface and brush it with some of the oil. Working in batches, use a 1/4 cup measure to scoop the batter onto the griddle, flatten the pancakes slightly, and cook them for 2 to 3 minutes on each side, or until they are golden. Transfer the pancakes as they are cooked to a plate and keep them warm in a preheated 200 degree F oven.
5.
For Grilled Vegetables:
6.
Heat Grill to medium high.
7.
Brush the vegetables with the oil to coat lightly. Sprinkle the vegetables with salt and pepper; to taste
8.
Brush the grill generously with olive oil. Working in batches, grill the vegetables until tender and lightly charred, 3 - 4 minutes each side. Do not turn the tomatoes.
9.
Serve the vegetables with the rice pancakes.