Chop vegetables uniformly, about the size of cooked orzo. To make this dish vegetarian, substitute no-salt-added vegetable stock for the chicken stock.

Serves 4

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)

Serving size: 1 cup
  • Total carbohydrate: 31 g
  • Dietary fiber: 5 g
  • Sodium: 260 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 1 g
  • Total fat: 4 g
  • Cholesterol: 8 mg
  • Protein: 8 g
  • Calories: 180
  • Grains and grain products: 1/2
  • Vegetables: 2
  • Carbohydrates: 1/2
  • Vegetables: 1
  • Nonstarchy vegetables: 1 1/2
  • Starches: 1/2
Last Updated: 2016-06-29
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