Roasted Pumpkin and Sweet Potato Pilau Recipe | MyRecipes - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Jaime Harder, MA, RD
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
Ingredients
- 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)
- Cooking spray
- 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
Instructions
- 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Brown Rice.
Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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