Sausage, Fennel, and Leek Wild Rice Pilaf

Sausage, Fennel, and Leek Wild Rice Pilaf Atkins Diet recipe.
  • Yield: 6 servings
  • Prep: 55 minutes
  • Cook: 15 minutes

An Atkins version of a wild rice pilaf


1tablespoon virgin olive oil
1/2 pound bulk sweet or hot Italian sausage
3/4cup wild rice, rinsed
2cups chicken broth
2small leeks, light green and white parts only, outer layer removed
1 fennel bulb, chopped
freshly ground black pepper


1. Heat oil in a medium saucepan over high heat. Add sausage and cook, breaking up with wooden spoon or spatula, until golden brown, about 5 minutes. Transfer sausage to a paper-towel-lined plate to drain and set aside. Spoon off all but 1 tablespoon fat.

2. Add rice to the sausage fat; stir to coat. Add broth and bring to a boil. Reduce heat to low, cover, and simmer, stirring occasionally, until half of the kernels have popped open and texture is slightly chewy, about 30 minutes.

3. Cut the leeks in half lengthwise and wash carefully in cold water to remove any dirt. Cut into 1∕8-inch slices.

4. Add leeks and fennel, cover, and simmer, stirring occasionally, until vegetables are tender, about 10 minutes. Stir in sausage; season with salt and pepper to taste. Serve warm.

Wild rice is actually not a true rice but a form of grass. As long as no additional ingredients are added, wild rice can be cooked ahead and refrigerated for up to 1 week or frozen for up to 3 months.

From The New Atkins for a New You Cookbook by Colette Heimowitz.  Copyright (c) 2011 by Atkins Nutritionals, Inc.  Printed by permission of Touchstone Books, an imprint of Simon & Schuster, Inc.


Nutritional Info *per serving

  • Calories 190
  • Fat 13 g
  • Carbohydrate 8 g
  • Fiber 1 g
  • Protein 10 g