Recipe: Whole-wheat Orzo with Roasted Vegetables

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Jul 1, 2020 | Tara Schmidt | @taraschmidt

With whole wheat orzo and roasted veggies, this colorful dish adds a unique spin to your typical picnic pasta salad. Feel free to increase the amount of vegetables for a bulked up serving without bulked up calories.

Number of servings: 4

Serving Size: 1 cup

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.

Nutritional analysis per serving:

• Calories 180
• Total Fat 4 g
• Saturated fat  1 g
• Trans fat  0 g
• Monounsaturated fat 1 g
• Cholesterol 8 mg
• Sodium 260 mg
• Total carbohydrate 31 g
• Dietary fiber 5 g
• Total Sugars 9 g
• Protein 8 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive