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Roasted Pumpkin and Sweet Potato Pilau Recipe

Roasted Pumpkin and Sweet Potato Pilau Recipe

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Ingredients

Count

Nutrition

237

Calories

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Ingredients:

Serving

2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 oz)
1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium)
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 fat-free , less-sodium chicken broth
1 cup brown rice
2 tsp chopped fresh sage
1/2 tsp freshly 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	236.58 Kcal (991 kJ)
Calories from fat	21.04 Kcal
		% Daily Value*
Total Fat	2.34g	4%
Sodium	440.98mg	18%
Potassium	759.62mg	16%
Total Carbs	35.49g	12%
Sugars	7.06g	28%
Dietary Fiber	3.37g	13%
Protein	19.34g	39%
Vitamin C	8.7mg	15%
Vitamin A	0.3mg	11%
Iron	4.7mg	26%
Calcium	152.9mg	15%

Amount Per 100 g
Calories	79.96 Kcal (335 kJ)
Calories from fat	7.11 Kcal
		% Daily Value*
Total Fat	0.79g	4%
Sodium	149.04mg	18%
Potassium	256.73mg	16%
Total Carbs	11.99g	12%
Sugars	2.39g	28%
Dietary Fiber	1.14g	13%
Protein	6.53g	39%
Vitamin C	2.9mg	15%
Vitamin A	0.1mg	11%
Iron	1.6mg	26%
Calcium	51.7mg	15%

* 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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