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Cheesy Bean and Rice Bites with Pumpkin-Sage Sauce

Makes: 6 servings Yield: 3 rice balls and 1/2 cup sauce each
Prep 30 mins Chill 1 hr Bake 450° 15 mins
Cheesy Bean-and-Rice Bites with Pumpkin-Sage Sauce
Ingredients
  • 1  cup  canned no-salt-added cannellini beans (white kidney beans), rinsed and drained
  • 2  cups  hot cooked brown rice
  • 1 1/4  cups  shredded Parmesan cheese (5 ounces)
  • 1  egg, lightly beaten
  • 2  tablespoons  snipped fresh sage
  • 1/4  teaspoon  ground black pepper
  • 3/4  cup  panko (Japanese-style bread crumbs)
  • 1/4  cup  finely chopped walnuts, toasted
  •  Nonstick cooking spray
  • 1/2  cup  chopped onion (1 medium)
  • 2  cloves  garlic, minced
  • 1 15  ounce can  pumpkin
  • 1 1/3  cups  low-sodium vegetable broth
  • 1/4  teaspoon  salt
  •  Coarsely chopped walnuts, toasted (optional)
  •  Fresh sage leaves (optional)
Directions

1. In a large bowl coarsely mash beans. Stir in rice and cheese. Stir in egg, 1 tablespoon of the snipped sage, and the pepper. Cover and chill for 1 hour.

2. Preheat oven to 450 degrees F. Line a 15x10x1-inch baking pan with foil; set aside. In a shallow dish combine panko and 1/4 cup walnuts. Using moist hands, shape rice mixture into 18 balls. Gently roll rice balls in panko mixture to coat.

3. Arrange rice balls in the prepared baking pan. Coat balls with cooking spray. Bake about 15 minutes or until heated through and light brown.

4. Meanwhile, for sauce, coat a medium saucepan with cooking spray; heat saucepan over medium heat. Add onion and garlic; cook for 3 to 5 minutes or until onion is tender, stirring occasionally. Stir in pumpkin, broth, salt, and the remaining 1 tablespoon snipped sage. Cook and stir over medium heat just until bubbly.

5. To serve, divide sauce among shallow serving bowls. Top each serving with three rice balls. If desired, sprinkle with additional walnuts and garnish with sage leaves.

Nutrition Facts (Cheesy Bean-and-Rice Bites with Pumpkin-Sage Sauce)
  • Servings Per Recipe 6,
  • cal. (kcal) 279,
  • Fat, total (g) 10,
  • chol. (mg) 43,
  • sat. fat (g) 4,
  • carb. (g) 35,
  • Monosaturated fat (g) 2,
  • Polyunsaturated fat (g) 3,
  • fiber (g) 6,
  • sugar (g) 4,
  • pro. (g) 14,
  • vit. A (IU) 11176,
  • vit. C (mg) 7,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 1,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 28,
  • Cobalamin (Vit. B12) (g) 0,
  • sodium (mg) 558,
  • Potassium (mg) 342,
  • calcium (mg) 263,
  • iron (mg) 3,
  • Mark as Free Exchange () 0,
  • Percent Daily Values are based on a 2,000 calorie diet

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