Weight Management

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Jul 1 7:25am

Recipe: Whole-wheat Orzo with Roasted Vegetables

By Tara Schmidt, RDN, LD, @taraschmidt

Red picnic blanket 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

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