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á-4131

Roasted Pumpkin and Sweet Potato Pilau

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Yield: 6 servings (serving size: about 3/4 cup)
5 points plus

Amount per serving
Calories: 200
Calories from fat: 11%
Fat: 2.5g
Saturated fat: 0.4g
Monounsaturated fat: 1.4g
Polyunsaturated fat: 0.5g
Protein: 5.9g
Carbohydrate: 38.8g
Fiber: 3g
Cholesterol: 0.0mg
Iron: 1.3mg
Sodium: 428mg
Calcium: 45mg

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Ingredients

  • 2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces)
  • 1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium)
  • Cooking spray
  • 2 teaspoons olive oil
  • 1 cup diced onion (1 small)
  • 1/3 cup diced celery (about 1 rib)
  • 2 teaspoons minced garlic
  • 4 cups fat-free, less-sodium chicken broth
  • 1 cup brown rice
  • 2 teaspoons chopped fresh sage
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 bay leaf

Details

Preparation

Step 1

Preheat oven to 400°.

Arrange pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes. Remove from oven, and set aside.

Heat oil in a large saucepan over medium-high heat. Add onion, celery, and garlic to pan; sauté 3 minutes or until onion is tender. Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed. Remove from heat; discard bay leaf. Add pumpkin mixture; stir gently to combine.

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