Butternut Squash Pilaf

5 Ratings
  • 5 3
  • 4 0
  • 3 0
  • 2 1
  • 1 1

Grated butternut squash adds color and nutrients to this brown rice pilaf. This is a riff on a traditional Greek dish that calls for Greek pilaf rice and pumpkin; here we've substituted instant brown rice and butternut squash.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2008

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Recipe Summary

total:
1 hr
Servings:
8

Nutrition Profile:

Nutrition Info
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Ingredients

Directions

  • Grate the squash through the large holes of a box grater.

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  • Heat oil in a large cast-iron or nonstick skillet over medium-low heat. Add onion and garlic and cook, stirring, until soft and lightly colored, 10 to 12 minutes. Combine 2 tablespoons water and tomato paste in a small bowl and stir it into the pan. Add rice and stir to coat. Add the squash, in batches if necessary, and stir until it has reduced in volume enough so that you can cover the pan.

  • Increase the heat to medium-high, pour in 1 3/4 cups water (or broth) and wine, cover and bring to a boil. Reduce the heat to medium-low and cook, covered, stirring once or twice, until the rice has absorbed most of the liquid and the squash is tender, 25 to 30 minutes.

  • Add fennel fronds, oregano, salt, cinnamon and pepper; gently stir to combine. Remove from the heat and let stand, covered, for 5 minutes. Serve hot or at room temperature.

Tips

Ingredient note: Fennel “fronds” are the feathery tops on fennel bulbs. Look for fresh fennel bulbs--with their fronds still attached--in the produce section. The fronds look similar to fresh dill and have a mild licorice flavor. You'll need to buy one large or two smaller bulbs of fennel to have enough fronds to make 1/2 cup chopped.

Nutrition Facts

Serving Size:
about 3/4 cup
Per Serving:
151 calories; protein 2.3g; carbohydrates 21.3g; dietary fiber 4g; sugars 3g; fat 5.8g; saturated fat 0.8g; vitamin a iu 10847.2IU; vitamin c 17.5mg; folate 22.9mcg; calcium 53.2mg; iron 0.8mg; magnesium 48mg; potassium 331.8mg; sodium 301.8mg; thiamin 0.1mg.
Exchanges:

1 1/2 starch, 1 fat
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