Ham and Pumpkin Pirlau

4
Serves
444
Calories
18
Nutrients
19
Vitamins

Ingredients

2 tablespoons unsalted butter
1 cup peeled, seeded, and diced pie pumpkin or butternut squash
1 cup basmati rice , rinsed
3 cups low sodium chicken broth

Cooking Instructions

1. In a large sauté pan or a Dutch oven, melt one tablespoon of the butter over medium-high heat.

2. Add the pumpkin, carrots, onion, leek, sweet potato, and bay leaf and sauté for two minutes, or until the onion and leek just begin to soften. Cover and cook over low heat for 15 minutes, until tender.

3. Add the rice and stir for one minute to coat. Add two cups of the broth and bring to a simmer. Cover and cook for 16 minutes more, or until the rice is tender and the broth has been absorbed.

4. Meanwhile, bring the remaining one cup broth to a boil in a small saucepan and boil until reduced to half cup. Remove from the heat and cover to keep warm.

5. Transfer the rice to a serving bowl (discard the bay leaf) and stir in the remaining one tablespoon butter, the pears, and reduced broth. Season with thyme and then stir in the ham.

Serving Size: 1 cup

Nutrition Information

Number of Servings: 4

Calories
444
Protein
20 g
Total Carbohydrate
71 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar
16 g
Total Fat
10 g
Saturated Fat
5 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
40 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
17 %
Percent Calories from Carbohydrate
63 %
Percent Calories from Fat
20 %

Vitamin A
17391 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
4 mcg
Vitamin C
21 mg
Vitamin D
8 IU
Folate
42 mcg
Vitamin E
2 IU
Vitamin K
57 mcg
Pantothenic Acid
1 mg
Calcium
63 mg
Iron
2 mg
Phosphorus
178 mg
Potassium
743 mg
Sodium
978 mg
Zinc
1 mg