Whole-wheat orzo with roasted vegetables - Mayo Clinic
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Print Products and services By Mayo Clinic Staff Dietitian 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. Number of servings
Serves 4 High FiberHealthy carb 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 180Total fat 4 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 1 gCholesterol 8 mgSodium 260 mgTotal carbohydrate 31 gDietary fiber 5 gTotal sugars 9 gProtein 8 g Mayo Clinic Healthy Weight Pyramid Servings
Vegetables 1 Carbohydrates 1/2 Diabetes Meal Plan Choices
Starches 1/2 Nonstarchy vegetables 1 1/2 DASH Eating Plan Servings
Grains and grain products 1/2 Vegetables 2 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet June 29, 2016 Advertisement
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