Whole-wheat orzo with roasted vegetables

June 20, 2019
Mayo Clinic News Network Recipes_Whole Wheat Orzo

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

Serves 4

  • 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.

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These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

 

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