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Roasted Pumpkin and Sweet Potato Pilau Recipe

Roasted Pumpkin and Sweet Potato Pilau Recipe

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Ingredients:

Serving

2 cups fresh pumpkin (1/2 inch cubes )
1 1/2 cups sweet potatoes (peeled and cubed . about 1 medium)
cooking spray
2 tsp olive oil
1 cup onion, diced
1/3 cup celery, diced
2 tsp garlic, minced
4 cups reduced-sodium fat-free chicken broth
1 cup brown rice
2 tsp chopped fresh sage
1/2 tsp ground black pepper
1/4 tsp salt
1 bay leaf

Directions:

Preheat oven to 400°F.
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 veggies just begin to brown. Stir after 18 minutes. Remove from oven and set aside.
Heat oil in a large saucepan over medium high heat. Add onion, celery and garlic; saute 3 minutes. Add broth and remaining ingredients to onion mixture, stirring to mix. Bring to a boil. Cover, reduce heat and simmer 50 minutes until rice is done and liquid absorbed. Remove from heat, discard bay leaf. Add pumpkin mixture stir gently to combine.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	193.29 Kcal (809 kJ)
Calories from fat	35.23 Kcal
		% Daily Value*
Total Fat	3.91g	6%
Sodium	304.81mg	13%
Potassium	381.94mg	8%
Total Carbs	35.68g	12%
Sugars	3.95g	16%
Dietary Fiber	3.51g	14%
Protein	4.9g	10%
Vitamin C	6.6mg	11%
Vitamin A	0.3mg	11%
Iron	1.4mg	8%
Calcium	67.6mg	7%

Amount Per 100 g
Calories	66.34 Kcal (278 kJ)
Calories from fat	12.09 Kcal
		% Daily Value*
Total Fat	1.34g	6%
Sodium	104.62mg	13%
Potassium	131.1mg	8%
Total Carbs	12.25g	12%
Sugars	1.35g	16%
Dietary Fiber	1.21g	14%
Protein	1.68g	10%
Vitamin C	2.2mg	11%
Vitamin A	0.1mg	11%
Iron	0.5mg	8%
Calcium	23.2mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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