Whole-wheat orzo with roasted vegetables
This content is courtesy of Mayo Clinic, the No. 1 hospital in the nation according to U.S. News & World Report. Middlesex Health is a member of the Mayo Clinic Care Network. This relationship provides us with access to information, knowledge and expertise from Mayo Clinic.
This would be a great dish for the weekend. Make sure you chop the vegetables about the size of cooked orzo. And to make this dish vegetarian, substitute no-salt-added vegetable stock for the chicken stock.
WHOLE-WHEAT ORZO WITH ROASTED VEGETABLES
- 2 medium zucchini, chopped
- 1 red onion, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 4 portobello mushrooms, chopped
- ¼ cup chopped fresh parsley
- 2 garlic cloves, minced
- ¼ cup lemon juice
- 1 teaspoon olive oil
- 1 teaspoon minced fresh oregano
- ½ teaspoon black pepper
- ¼ teaspoon salt
- ½ cup whole-wheat orzo, dry
- ½ teaspoon olive oil
- 3 cups no-salt-added chicken stock
Heat oven to 400 Fahrenheit. 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.
Nutritional information per 1 cup serving
180 calories; 4 g total fat; 1 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 8 mg cholesterol; 260 mg sodium; 31 g total carbohydrate; 5 g dietary fiber; 9 g total sugars; 8 g protein.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
Whipping up healthy meals may be easier than you think. Use this guide to make simple ingredient substitutions to reduce salt and saturated fat—and boost fiber—in your favorite recipes.
This content is courtesy of Mayo Clinic, the No. 1 hospital in the nation according to U.S. News & World Report. Middlesex Health is a member of the Mayo Clinic Care Network. This relationship provides us with access to information, knowledge and expertise from Mayo Clinic. Food tends to be the focus on Thanksgiving, but preparing that food…