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Mediterranean Orzo and Vegetable Pilaf


Mediterranean Orzo and Vegetable Pilaf

Mediterranean Orzo and Vegetable Pilaf

Cook Time 10 minutes

Prep Time 15 minutes

Yield

Makes 6 servings

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

  1. Cook orzo according to package directions, omitting salt and fat. Drain. Keep warm.
  2. 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.
  3. Add zucchini and chicken broth to skillet. Reduce heat; simmer about 5 minutes or until zucchini is crisp-tender.
  4. 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.

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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