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
"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
