Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

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

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