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Mediterranean Orzo
Cook Time: 10 minutes
(Total time will vary with appliance and setting.)
Level of Difficulty: Easy
2 tablespoons sun-dried tomatoes, packed without oil
2 tablespoons hot water
Olive oil-flavored cooking spray
¼ cup chopped red bell pepper
2 tablespoons chopped green onions
2 tablespoons chopped fresh parsley
2 tablespoons chopped kalamata olives
2 tablespoons water
1 tablespoon red wine vinegar
¼ teaspoon salt
¼ teaspoon pepper
1 cup hot cooked orzo (about ½ cup uncooked pasta), cooked without fat or salt
1. Combine tomatoes and hot water in a small bowl; cover and let stand 15 minutes. Drain well. Chop tomatoes, and set aside.
2. Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot. Add bell pepper and green onions; saute 2 minutes or until crisp tender. Add chopped tomatoes, parsley, and next 5 ingredients; saute 1 minute or until thoroughly heated. Remove from heat. Add orzo; toss well. Yield: 2 servings (serving size: ¾ cup)
| Per serving: 169 calories, 4.4 grams fat, 27.8 grams carbohydrate, 890 mg sodium, 0 mg cholesterol, 2 grams fiber This recipe was recommended to us by one of our long-time participants, Sybil Becker, and tastetested by the dietitians. This is a great side dish that brings together a variety of vegetables from the Mediterranean food pyramid, a heart healthy, plant-based eating guide. Kalamata olives are salty; use regular black olives and/or eliminate the salt to cut back on the sodium. The addition of the red wine vinegar gives this salad a lot of flavor and makes a great addition to any entree. Your Partners in Health, Candace and Lesley |
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