Whole-wheat orzo with roasted vegetables

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.

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.

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