---------- Recipe via Meal-Master (tm) v8.02
  
       Title: PUMPKIN WALNUT LOAF
  Categories: Main dish, Wt-watchers
       Yield: 4 servings
  
       1 c  Minced onion
     1/2 c  Minced green bell pepper
       1 c  Finely diced fresh pumpkin
     1/4 c  Chicken broth
       1 c  Cooked long-grain rice
            -- (white or brown)
       6 tb Breadcrumbs
       2 oz Ca. walnuts; finely chopped
       1    Egg; beaten
       2 tb Minced parsley
     3/4 ts Salt
     1/2 ts Dried leaf sage
     1/4 ts Pepper
     3/4 oz Grated Parmesan cheese
   1 1/2 c  Stewed tomatoes
  
   “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
  
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