Roasted Pumpkin and Sweet Potato Pilau Recipe

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Roasted Pumpkin and Sweet Potato Pilau
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Ingredients:

Directions:

  1. Preheat oven to 400°.
  2. 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.
  3. 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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 191.97 Kcal (804 kJ)
Calories from fat 35.23 Kcal
% Daily Value*
Total Fat 3.91g 6%
Sodium 304.39mg 13%
Potassium 421.35mg 9%
Total Carbs 35.6g 12%
Sugars 3.89g 16%
Dietary Fiber 3.39g 14%
Protein 4.93g 10%
Vitamin C 7.1mg 12%
Vitamin A 0.3mg 11%
Iron 1.5mg 9%
Calcium 67.9mg 7%
Amount Per 100 g
Calories 65.21 Kcal (273 kJ)
Calories from fat 11.97 Kcal
% Daily Value*
Total Fat 1.33g 6%
Sodium 103.4mg 13%
Potassium 143.14mg 9%
Total Carbs 12.09g 12%
Sugars 1.32g 16%
Dietary Fiber 1.15g 14%
Protein 1.67g 10%
Vitamin C 2.4mg 12%
Vitamin A 0.1mg 11%
Iron 0.5mg 9%
Calcium 23.1mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.5
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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