Mediterranean Orzo and Vegetable Pilaf
Mediterranean Orzo and Vegetable Pilaf
Cook Time 10 minutes
Prep Time 15 minutes
YIELD Makes 6 servings
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INGREDIENTS
| 1/2 | cup plus 2 tablespoons (4 ounces) uncooked orzo pasta |
| 2 | teaspoons olive oil |
| 1 | small onion, diced |
| 2 | cloves garlic, minced |
| 1 | small zucchini, diced |
| 1/2 | cup fat-free reduced-sodium chicken broth |
| 1 | can (about 14 ounces) artichoke hearts, drained and quartered |
| 1 | medium tomato, chopped |
| 1/2 | teaspoon dried oregano leaves |
| 1/2 | teaspoon salt |
| 1/4 | teaspoon black pepper |
| 1/2 | cup crumbled feta cheese |
| Sliced black olives (optional) | |
PREPARATION:
- Cook orzo according to package directions, omitting salt and fat. Drain. Keep warm.
- Meanwhile, heat olive oil in large nonstick skillet over medium heat. Add onion; cook about 5 minutes or until tender. Add garlic; cook and stir 1 minute.
- Add zucchini and chicken broth to skillet. Reduce heat; simmer about 5 minutes or until zucchini is crisp-tender.
- Add orzo, artichokes, tomato, oregano, salt and pepper to skillet; cook and stir about 1 minute or until just heated through. Sprinkle each serving with feta cheese. Top with black olive slices, if desired.
Notes
This makes a nice side dish to any plain grilled or roasted chicken or fish.
This recipe appears in:
European
NUTRITIONAL INFORMATION:
| Serving Size: | 1/2 cup |
| Fiber | 3 g |
| Carbohydrate | 23 g |
| Cholesterol | 11 mg |
| Saturated Fat | 2 g |
| Total Fat | 7 g |
| Calories from Fat | 33 % |
| Calories | 168 |
| Protein | 7 g |
| Sodium | 516 mg |
DIETARY EXCHANGE:
| Meat | 1/2 |
| Vegetable | 1-1/2 |
| Starch | 1 |
| Fat | 1 |
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