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Whole-wheat orzo with roasted vegetables

This dish flips the typical pasta-to-vegetable ratio, combining a small amount of whole-wheat orzo with a whole pan full of sweet roasted vegetables.

Nutrition Facts

Serving Size: 1 cup
Calories: 180
Serving size 1 cup
Calories 180
Monounsaturated fat 1 g
Saturated fat 1 g
Total fat 4 g
Sodium 260 mg
Cholesterol 8 mg
Dietary fiber 5 g
Protein 8 g
* Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.

Ingredients

(Serves 4)

  • 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.

Last Updated: June 29th, 2016


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