Whole-wheat orzo with roasted vegetables
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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.