| 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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