Rinse the wild rice in several changes of water until the water runs clear. Wild rice is a grass, so there is often a small amount of debris in the rice.

Bring the water to a boil in a 3-quart saucepan. Slowly add the rice and bring to another boil. Lower the heat, cover, and simmer about 45 minutes to 1 hour until rice has absorbed the water.

This recipe yields 6 servings. Serving size: 1/2 cup.

Exchanges Per Serving: 1 Starch.

Nutrition Facts: Calories 95; Calories from Fat 3; Total Fat 0g; Saturated Fat 0g; Cholesterol 0mg; Sodium 2mg; Carbohydrate 20g; Dietary Fiber 2g; Sugars 1g; Protein 4g.