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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 peeled fresh pumpkin (about 12 oz, cubed 1/2-inch)
1 1/2 cups peeled sweet potatoes (about 1 medium, cubed 1/2-inch)
cooking spray
2 tsp olive oil
1 cup diced onion (1 small)
1/3 cup diced celery (about 1 rib)
2 tsp minced garlic
4 cups reduced-sodium fat-free chicken broth
1 cup brown rice
2 tsp chopped fresh sage
1/2 tsp fresh ground black pepper
1/4 tsp 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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	191.97 Kcal (804 kJ)
Calories from fat	35.23 Kcal
		% Daily Value*
Total Fat	3.91g	6%
Sodium	304.39mg	13%
Potassium	421.35mg	9%
Total Carbs	35.6g	12%
Sugars	3.89g	16%
Dietary Fiber	3.39g	14%
Protein	4.93g	10%
Vitamin C	7.1mg	12%
Vitamin A	0.3mg	11%
Iron	1.5mg	9%
Calcium	67.9mg	7%

Amount Per 100 g
Calories	65.21 Kcal (273 kJ)
Calories from fat	11.97 Kcal
		% Daily Value*
Total Fat	1.33g	6%
Sodium	103.4mg	13%
Potassium	143.14mg	9%
Total Carbs	12.09g	12%
Sugars	1.32g	16%
Dietary Fiber	1.15g	14%
Protein	1.67g	10%
Vitamin C	2.4mg	12%
Vitamin A	0.1mg	11%
Iron	0.5mg	9%
Calcium	23.1mg	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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