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Making Mayo’s Recipes: Whole-wheat orzo with roasted vegetables
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This would be a great dish for the weekend. Make sure you chop the vegetables about the size of cooked orzo. And to make this dish vegetarian, substitute no-salt-added vegetable stock for the chicken stock.
Each week, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
Watch: Making whole-wheat orzo with roasted vegetables.
Journalists: The broadcast-quality video (1:47) is in the downloads at the end of the post. Please "Courtesy: Mayo Clinic News Network."
WHOLE-WHEAT ORZO WITH ROASTED VEGETABLES
Serves 42 medium zucchini, chopped
1 red onion, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
4 portobello mushrooms, chopped
¼ cup chopped fresh parsley
2 garlic cloves, minced
¼ cup lemon juice
1 teaspoon olive oil
1 teaspoon minced fresh oregano
½ teaspoon black pepper
1/4 teaspoon salt
½ cup whole-wheat orzo, dry
½ teaspoon olive oil
3 cups no-salt-added chicken stock
Heat oven to 400 Fahrenheit. 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.
Nutritional information per 1 cup serving: 180 calories; 4 g total fat; 1 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 8 mg cholesterol; 260 mg sodium; 31 g total carbohydrate; 5 g dietary fiber; 9 g total sugars; 8 g protein.
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