Whole-wheat orzo with roasted vegetables
Dietition'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.
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.
