By Mayo Clinic Staff

Dietitian'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.

Number of servings

Serves 4
  1. High Fiber
  2. Healthy carb

Ingredients

  1. 2 medium zucchini, chopped
  2. 1 red onion, chopped
  3. 1 red bell pepper, chopped
  4. 1 yellow bell pepper, chopped
  5. 4 portobello mushrooms, chopped
  6. 1/4 cup chopped fresh parsley
  7. 2 garlic cloves, minced
  8. 1/4 cup lemon juice
  9. 1 teaspoon olive oil
  10. 1 teaspoon minced fresh oregano
  11. 1/2 teaspoon black pepper
  12. 1/4 teaspoon salt
  13. 1/2 cup whole-wheat orzo, dry
  14. 1/2 teaspoon olive oil
  15. 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.

Nutritional analysis per serving

Serving size: 1 cup

  • Calories 180
  • Total fat 4 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 8 mg
  • Sodium 260 mg
  • Total carbohydrate 31 g
  • Dietary fiber 5 g
  • Total sugars 9 g
  • Protein 8 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

June 29, 2016