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Green Rice with Toasted Pumpkin Seeds

Green Rice with Toasted Pumpkin Seeds

Fresh herbs and vegetables add flavor and color to this rice recipe that’s ready in 40 minutes – a perfect side dish.

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  • PREP TIME 20 Min
  • TOTAL TIME 40 Min
  • SERVINGS 10

 

Pumpkin Seeds
1/3
cup raw unsalted hulled pumpkin seeds (pepitas), pine nuts or slivered almonds
1
tablespoon olive oil
Rice
1/2
cup tightly packed fresh cilantro (stems and leaves)
1/2
cup tightly packed fresh parsley (stems and leaves)
1
medium green bell pepper, coarsely chopped (1 cup)
1
small onion, chopped (1/3 cup)
2
cloves garlic, finely chopped
1
jalapeño chile, seeded
1 1/2
teaspoons salt
1/4
teaspoon ground cumin
2 3/4
cups water
3
tablespoons olive oil
1 1/2
cups uncooked regular long-grain rice
  • 1 In 8-inch skillet, heat pumpkin seeds and 1 tablespoon oil over medium heat about 3 minutes, stirring occasionally, until seeds are lightly toasted. (Watch carefully—they can burn quickly.) Use slotted spoon to remove pumpkin seeds from pan and cool on paper towel-lined plate.
  • 2 In food processor or blender, puree cilantro, parsley, bell pepper, onion, garlic, chile, salt, cumin and water until smooth; set aside.
  • 3 In 3-quart saucepan, heat 3 tablespoons oil over medium heat until hot. Add rice and cook 3 minutes, stirring occasionally, until slightly translucent around edges. Add pureed liquid and heat to boiling. Reduce heat to low; cover and simmer 20 minutes or until all liquid is absorbed. Fluff with fork and stir in pumpkin seeds. Serve hot.
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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 210
    • (Calories from Fat 80),
  • Total Fat 9g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 360mg;
  • Total Carbohydrate 27g
    • (Dietary Fiber 1g,
    • Sugars 0g),
  • Protein 5g;
Percent Daily Value*:
  • Vitamin A 8 %;
  • Vitamin C 15 %;
  • Calcium 2 %;
  • Iron 15 %;
Exchanges:
  • 1 1/2 Starch;
  • 0 Fruit;
  • 0 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 1 Vegetable;
  • 0 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1 1/2 Fat;
Carbohydrate Choices:
  • 2;
*Percent Daily Values are based on a 2,000 calorie diet.

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