Mediterranean Orzo and Vegetable Pilaf

by the Editors of Publications International, Ltd.

Please copy/paste the following text to properly cite this HowStuffWorks article:

Publications International, Ltd., the Editors of. "Mediterranean Orzo and Vegetable Pilaf." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/mediterranean-orzo-and-vegetable-pilaf-recipe.htm> 04 December 2008.

Cook Time: 10 minutes

Prep Time: 15 minutes

Yield: Makes 6 servings

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Ingredients: 1/2
cup plus 2 tablespoons (4 ounces) uncooked orzo pasta

2
teaspoons olive oil

1
small onion, diced

2
cloves garlic, minced

1
small zucchini, diced

1/2
cup fat-free reduced-sodium chicken broth

1
can (about 14 ounces) artichoke hearts, drained and quartered

1
medium tomato, chopped

1/2
teaspoon dried oregano leaves

1/2
teaspoon salt

1/4
teaspoon black pepper

1/2
cup crumbled feta cheese

Sliced black olives (optional)

Preparation:

Cook orzo according to package directions, omitting salt and fat. Drain. Keep warm.

Meanwhile, heat olive oil in large nonstick skillet over medium heat. Add onion; cook about 5 minutes or until tender. Add garlic; cook and stir 1 minute.

Add zucchini and chicken broth to skillet. Reduce heat; simmer about 5 minutes or until zucchini is crisp-tender.

Add orzo, artichokes, tomato, oregano, salt and pepper to skillet; cook and stir about 1 minute or until just heated through. Sprinkle each serving with feta cheese. Top with black olive slices, if desired.

Notes: This makes a nice side dish to any plain grilled or roasted chicken or fish.

Nutritional Information:

Serving Size: 1/2 cup
Fiber	3 g
Carbohydrate	23 g
Cholesterol	11 mg
Saturated Fat	2 g
Total Fat	7 g
Calories from Fat	33 %
Calories	168
Protein	7 g
Sodium	516 mg

Dietary Exchange:

Meat	1/2
Vegetable	1-1/2
Starch	1
Fat	1

This recipe appears in: European

Consumer Guide:

Mediterranean Orzo and Vegetable Pilaf