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Seafood Combination
You need more than a wok and oil to cook proper Chinese cuisine. Read these articles and learn which ingredients you'll need to prepare authentic Chinese cuisine.
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 |
This recipe appears in:
European
