| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains, Eggs, Dairy | Main dish, Wt-watchers | 4 | Servings | |
INGREDIENTS
| 1 | c | Minced onion |
| 1/2 | c | Minced green bell pepper |
| 1 | c | Finely diced fresh pumpkin |
| 1/4 | c | Chicken broth |
| 1 | c | Cooked long-grain rice (white or brown) |
| 6 | tb | Breadcrumbs |
| 2 | oz | Ca. walnuts; finely chopped |
| 1 | Egg; beaten | |
| 2 | tb | Minced parsley |
| 3/4 | ts | Salt |
| 1/2 | ts | Dried leaf sage |
| 1/4 | ts | Pepper |
| 3/4 | oz | Grated Parmesan cheese |
| 1 1/2 | c | Stewed tomatoes |
INSTRUCTIONS
"In season, use fresh, small pumpkins*; out of season use canned." Preheat oven to 375 degrees F. Spray a large non-stick skillet with nonstick cooking spray. Cook onion and bell peppers over medium heat, stirring often, until onion is pale gold, about 5 minutes. Add pumpkin and broth, cover and cook over low heat until pumpkin is soft, about 7 minutes. Remove from heat; add rice, breadcrumbs, walnuts, egg, parsley, salt, sage and pepper; mix well. Spray a 4-cup baking dish with nonstick cooking spray. Pack rice mixture into dish; sprinkle with Parmesan and bake 25 minutes. Run under broiler for 1-2 minutes until lightly browned on top. Meanwhile, in a small saucepan, bring the stewed tomatoes to a boil over high heat, stirring frequently. Cook, uncovered, until reduced to 1 cup. Serve as is or puree in blender or food processor. Serve loaf with sauce on the side. Each serving (1/4 loaf with 1/4 cup sauce) provides: * 1 FA, 2 V, 1 B, 1 C. Per serving: * 299 cal, 10 g pro, 38 g car, * 13 g fat: 6 g poly, 3 g mono, 2 g sat * 362 mg sod, 57 mg chol Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in association with The Rice Council and The Walnut Marketing Board) Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/usarice.zip
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