| 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
Posted to MM-Recipes Digest by "Robert Ellis" <rpearson@snowcrest.net> on
Oct 3, 1998
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