"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 Posted to MM-Recipes Digest by "Robert Ellis"
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|Serving Size: 1 Serving (307g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 32 (16%)|
|Amt Per Serving||% DV|
|Total Fat 3.6g||5 %|
|Saturated Fat 1.5g||8 %|
|Monounsaturated Fat 1.1g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 57.6mg||18 %|
|Sodium 413.9mg||14 %|
|Potassium 441.9mg||12 %|
|Total Carbohydrate 35.2g||10 %|
|Dietary Fiber 3.6g||14 %|
|Sugars, other 31.7g|
|Protein 8.1g||12 %|
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Calories per serving: 200
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