Roasted Pumpkin and Sweet Potato Pilau

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

Roasted Pumpkin and Sweet Potato Pilau
Roasted Pumpkin and Sweet Potato Pilau

PREP TIME

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minutes

TOTAL TIME

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minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

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

Directions

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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