6 (serving size: 3/4 cup)
2 cups (1/2 inch) cubed peeled fresh pumpkin (about 12 ounces)
1.5 cups (1/2 inch) cubed peeled sweet potato (about 1 medium)
2 teaspoons olive oil
1 cup diced onion ( 1 small onion)
1/3 cup diced celery (about 1 rib)
2 teaspoons minced garlic
3 cups fat free, low-sodium chicken broth
1 cup brown rice 2 teaspoons tossed fresh sage
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 bay leaf
Pre-heat oven to 400 degrees
Arrange pumpkin and sweet potato in an even layer on a jelly roll pan coated with cooking spray
Bake at 400 degrees for 35 minutes or until tender, 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, stirring gently to combine
Nutritional facts per serving:
Fat: 2.5 g.
Sat. fat: 0.4 g.
Monosat. fat: 1.4 g.
Polysat. fat: 0.5 g.
Protein: 5.9 g.
Carbohydrates: 38.8 g.
Fiber: 3 g.
Cholesterol: 0 mg.
Iron: 1.3 mg.
Sodium: 328 mg.
Calcium: 45 mg.