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  • Roasted Red Pepper and Toasted Orzo

Pair this rich side dish with grilled chicken or fish

Recipe Source: Deliciously Healthy Family Meals


  • 1 C dry whole-grain orzo (pasta)

  • 1 Tbsp olive oil

  • 1 tsp garlic, minced (about 1 clove)

  • 1 C jarred roasted red peppers in natural juice, drained and diced (or substitute fresh roasted red peppers; see tip) (Leftover Friendly)

  • 2 C low-sodium chicken broth

  • 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)

  • 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

  • ½ C shredded part skim mozzarella cheese

calories 205
Total fat 7 g
Saturated fat 2 g
Cholesterol 9 mg
Sodium 234 mg
Total fiber 5 g
Protein 9 g
Carbohydrates 24 g
Potassium 126 mg
Vitamin A 4%
Vitamin C 4%
Calcium 10%
Iron 2%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    Preheat oven to 400 ºF. Place orzo on a baking sheet and toast in the oven for 5 minutes, or until it just begins to brown (or brown in a saucepan). Remove from heat and cool slightly.

  • 2
    Heat olive oil in a medium saucepan over medium heat. Add garlic, and cook gently until it gets soft, but does not brown (about 30 seconds).

  • 3
    Add peppers, and cook until heated through.

  • 4
    Add toasted orzo and chicken broth. Bring to a boil and simmer gently, stirring often until the pasta has absorbed all of the liquid and is fully cooked, about 10–15 minutes. (If necessary, add 2 more tablespoons broth at a time, up to ¼ cup.)

  • 5
    Add herbs and cheese. Toss gently to mix; do not overmix or the cheese will become gummy. Serve immediately.

Tip: To make roasted red peppers, see cooking instructions in Healthy Eating FAQs. Make extra to use in other Keep the Beat™ recipes.

Leftover FriendlySubstitute fresh roasted red peppers by making extra when you make the Super Quick Chunky Tomato Sauce. If you don’t have leftover cooked vegetables, see basic cooking instructions.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.