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Roasted Pumpkin And Sweet Potato Pilau















Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium


2 cups pumpkin
cubed peeled fresh, about 12 ounces
1 ½ cups sweet potatoes, or yams
1/2-inch cubed peeled, about 1 medium
1 x nonstick cooking spray
2 teaspoons olive oil
1 cup onions
cup celery
2 teaspoons sage
chopped fresh
½ teaspoon black pepper
freshly ground
¼ teaspoon salt
1 each bay leaves


Preheat oven to 400°.

Arrange pumpkin and sweet potato in an even layer on a jelly-roll pan coated with cooking spray.

Bake at 400° for 35 minutes or until tender and just until vegetables begin to brown, stirring after 18 minutes.

Remove from oven, and set aside.

Heat oil in a large saucepan over medium-high heat.

Add onion, celery, and garlic to pan; sauté 3 minutes or until onion is tender.

Add broth and remaining ingredients to onion mixture, stirring to combine; bring to a boil.

Cover, reduce heat, and simmer 50 minutes or until rice is done and liquid is mostly absorbed.

Remove from heat; discard bay leaf.

Add pumpkin mixture; stir gently to combine.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 166g (5.9 oz)
Amount per Serving
Calories 9717% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 126mg 5%
Total Carbohydrate 7g 7%
Dietary Fiber 5g 18%
Sugars g
Protein 5g
Vitamin A 447% Vitamin C 26%
Calcium 5% Iron 9%
* based on a 2,000 calorie diet How is this calculated?


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