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