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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

Ingredients

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.

Directions

  • 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.

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