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Butternut Squash and Brown Rice Pilaf















Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free


2 pounds butternut squash
peeled, halved and seeded
2 ½ tablespoons olive oil
or other vegetable oil
1 large red onion
2 cloves garlic
or to your own taste, minced
2 tablespoons water
1 ½ tablespoon tomato paste
1 cup brown rice
instand or pre-cooked
14 ounces stock
1 can, vegetable or any other broth, or use about 1 3/4 cups of water
½ cup white wine
½ cup fennel fronds
chopped, from the top of the fennel
2 tablespoons oregano
freshly chopped
¾ teaspoon salt
or to taste
1 pinch cinnamon
1 x black pepper
freshly ground, to taste


Grate the squash through the large holes of a box grater.

Heat oil in a large nonstick skillet over medium-low heat.

Stir in onion, garlic and cook, until soft and lightly colored, about 11 minutes.

Mix together 2 tablespoons of water and tomato paste in a small bowl and stir into the pan.

Stir in rice until well mixed.

Stir in the squash and cook until the volume has been reduced enough to cover the pan.

Increase the heat to medium high, pour in broth or water and wine, cover and bring to a boil.

Reduce the heat to medium-low and cook, covered, stirring twice, until the rice has absorbed most of the liquid and the squash is tender, about 30 minutes.

Stir in fennel fronds, oregano, salt, cinnamon and pepper, gently mix until well combined.

Remove from the heat and allow to stand, covered, for 5 to 8 minutes.

Serve warm.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 221g (7.8 oz)
Amount per Serving
Calories 10838% of calories from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 399mg 17%
Total Carbohydrate 6g 6%
Dietary Fiber 1g 2%
Sugars g
Protein 5g
Vitamin A 254% Vitamin C 34%
Calcium 6% Iron 6%
* based on a 2,000 calorie diet How is this calculated?


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