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Roasted pumpkin and sweet potato pilaf
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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)

Cooking spray

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:

Calories: 200

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.  



Cooking Light


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