Pilau (or pilaf), typically consists of meats or vegetables added to a grain, and is an ideal way to add more fiber to your diet with whole grains like wild rice, brown rice, or bulgur. Serve with pork chops and green beans. This hearty side's squash, potato, and brown rice offer about 10 percent of your daily fiber needs.
2 cups (1/2-inch) cubed peeled fresh pumpkin (about 12 ounces)
1 1/2 cups (1/2-inch) cubed peeled sweet potato (about 1 medium)
2 teaspoons olive oil
1 cup diced onion (1 small)
1/3 cup diced celery (about 1 rib)
2 teaspoons minced garlic
4 cups fat-free, less-sodium chicken broth
1 cup brown rice
2 teaspoons chopped fresh sage
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 bay leaf
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.
6 servings (serving size: about 3/4 cup)
CALORIES 200(11% from fat); FAT 2.5g (sat 0.4g,mono 1.4g,poly 0.5g); PROTEIN 5.9g; CHOLESTEROL 0.0mg; CALCIUM 45mg; SODIUM 428mg; FIBER 3g; IRON 1.3mg; CARBOHYDRATE 38.8g
Jaime Harder, MA, RD ,
Cooking Light, OCTOBER 2007