Toasted Sesame Orzo

Toasted Sesame Orzo

Toasted Sesame Orzo

Iron, found in spinach, is needed by the body to aid in the proper function of the immune system and in the production of connective tissue.


Makes 5 servings


1 tablespoon sesame seeds
2/3 cup uncooked orzo pasta
1 teaspoon reduced-fat margarine
1-1/2 cups fresh spinach, washed and coarsely chopped
1 clove garlic, minced
3 tablespoons fat-free (skim) milk
2 tablespoons grated Parmesan cheese
1-1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano leaves
1/2 teaspoon paprika
1/4 teaspoon black pepper


  1. Place sesame seeds in small skillet. Cook over medium heat until golden brown, stirring constantly. Set aside.
  2. Cook pasta according to package directions, omitting salt. Drain and set aside.
  3. Melt margarine in medium skillet. Add spinach and garlic; cook over medium heat until spinach is wilted. Stir in milk, cheese, oregano, paprika, pepper and pasta. Cook over low heat until heated through. Sprinkle with sesame seeds; serve immediately.

Nutritional Information

Serving Size: 1/2 cup
Calories 116
Calories from Fat 19 %
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 2 mg
Carbohydrate 19 g
Fiber 1 g
Protein 5 g
Sodium 72 mg

Dietary Exchange

Starch 1
Vegetable 1
Fat 1/2

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