• Serves
    4
  • 180
    Calories

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

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

  • Calories 180
  • Cholesterol 8 mg
  • Monounsaturated fat 1 g
  • Saturated fat 1 g
  • Sodium 260 mg
  • Total carbohydrate 31 g
  • Dietary fiber 5 g
  • Protein 8 g
  • Serving size 1 cup
  • Total fat 4 g
  • Grains and grain products 1/2
  • Vegetables 2
  • Carbohydrates 1/2
  • Vegetables 1
  • Nonstarchy vegetables 1 1/2
  • Starches 1/2
Last Updated: 06-29-2016
RCP-20197774
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