Whole-wheat orzo with roasted vegetables

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