Whole-wheat orzo with roasted vegetables

Dietician's Tip

Chop vegetables uniformly, about the size of cooked orzo. To make this dish vegetarian, substitute no-salt-added vegetable stock for the chicken stock.

Ingredients

  • 2 medium zucchini, chopped
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 4 portobello mushrooms, chopped
  • 1/4 cup chopped fresh parsley
  • 2 garlic cloves, minced
  • 1/4 cup lemon juice
  • 1 teaspoon olive oil
  • 1 teaspoon minced fresh oregano
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1/2 cup whole-wheat orzo, dry
  • 1/2 teaspoon olive oil
  • 3 cups no-salt-added chicken stock

Directions

Heat oven to 400 F. In a large bowl, combine the zucchini, onion, bell peppers, mushrooms, parsley, garlic, lemon juice, olive oil, oregano, black pepper and salt. Set aside for 10 minutes to marinate. Lightly coat a 10-by-15-inch pan with cooking spray. Arrange vegetables on the pan in a single layer. Roast in the oven for 20 minutes or until vegetables are crisp-tender. Meanwhile, in a medium saucepan, heat the orzo and oil on medium heat. Stir until the pasta is lightly browned. Add the chicken stock; stir frequently. Once the orzo is soft and tender, remove from heat and drain. Add the roasted vegetables to the orzo.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 180
Total carbohydrate: 31 g
Cholesterol: 8 mg
Dietary fiber: 5 g
Monounsaturated fat: 1 g
Protein: 8 g
Saturated fat: 1 g
Serving size: 1 cup
Sodium: 260 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Vegetables: 1

Last Updated Jun 29, 2016


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