Description
Wild rice blend stir‑fried with caramelized sweet potatoes and tender kale, all tossed in a maple‑Dijon vinaigrette and topped with roasted salted pepitas—a flavorful, nutritious one‑pan side.
Ingredients
Units
Scale
- 3/4 cup wild rice blend
- 1 1/2 cups chicken stock or broth
- 1 Tbsp butter (or vegan butter)
- 1 1/2 cups (about 1 medium) sweet potato, peeled and diced into 1/2″ cubes (~1 cup)
- 2 tsp brown sugar
- 4 cups packed chopped curly kale (~1/2 bunch)
- 1/4 cup roasted salted pepitas
- Maple‑Dijon Vinaigrette: 2 Tbsp extra virgin olive oil, 2 Tbsp balsamic vinegar, 1 Tbsp pure maple syrup, 1 tsp Dijon mustard, 2 cloves garlic (minced), salt and pepper to taste
Instructions
- Cook wild rice blend in chicken stock per package directions; set aside. :contentReference[oaicite:1]{index=1}
- Blanch chopped kale in boiling salted water for 4–5 minutes until tender; drain, squeeze out moisture and crumble. :contentReference[oaicite:2]{index=2}
- In a skillet over medium‑high heat, melt butter with brown sugar; add sweet potato cubes, season with salt, and sauté 8–10 minutes until tender and caramelized. :contentReference[oaicite:3]{index=3}
- Meanwhile, whisk vinaigrette ingredients in a jar or bowl; set aside. :contentReference[oaicite:4]{index=4}
- Add cooked rice and kale to the skillet, drizzle vinaigrette over, and toss until heated through and coated. :contentReference[oaicite:5]{index=5}
- Spoon onto plates and sprinkle with roasted salted pepitas before serving. :contentReference[oaicite:6]{index=6}
Notes
- Rice can be cooked up to 3 days ahead. :contentReference[oaicite:7]{index=7}
- Stripping kale stems makes prep easier—grip leaf at stem base and pull. :contentReference[oaicite:8]{index=8}
- For more caramelization, use cast‑iron skillet or increase heat slightly. :contentReference[oaicite:9]{index=9}
- Substitute greens (spinach, Swiss chard), grains (quinoa), or add protein like chicken or tofu. :contentReference[oaicite:10]{index=10}
- Store leftovers refrigerated up to 3–4 days; gently reheat with a splash of stock to revive moisture. :contentReference[oaicite:11]{index=11}
Nutrition
- Serving Size: 1 cup
- Calories: ≈285 kcal
- Sugar: ≈8 g
- Sodium: ≈87 mg
- Fat: ≈13 g
- Saturated Fat: ≈3 g
- Unsaturated Fat: ≥7 g
- Trans Fat: 0.1 g
- Carbohydrates: ≈36 g
- Fiber: ≈5 g
- Protein: ≈8 g
- Cholesterol: 8 mg