I love side dishes the combine a carb with veggies – it’s one less dish to have to prepare. And this one has orzo, which is one of my most favorite small pastas. It’s a perfect side dish !
Mushroom and Zucchini Orzo
4 servings
197 calories per serving
1 c uncooked orzo
Pam
1 c mushrooms, chopped
1 c zucchini, diced
T butter
½ t garlic powder
1/2 t oregano flakes
Salt and pepper to taste
Cook pasta according to package directions. Heat skillet and spray with Pam. Saute mushrooms and zucchini 6-8 minutes. Mix pasta, mushroom mix, butter and spices.
This meal as just the right amount of each ingredient and everything tasted great. To save yourself time, use the pre-cut carrots and zucchini available at your grocer !
Chicken and Veggies with Orzo
4 servings
380 calories per serving
1 c uncooked orzo
½ c chicken broth
1 T lemon juice
2 t cornstarch
2 T oil
3 boneless skinless chicken breasts (3/4 lb.) cut in half lengthwise and then cut in thin strips
2 cloves garlic minced
½ t salt
1 c julienne cut carrots
1 yellow bell pepper cut into thin strips
2 c julienne cut zucchini
Cook orzo according to package instructions. Combine broth, juice and cornstarch and mix well. Heat 1 T oil and cook chicken, garlic and salt 5 minutes or until chicken is no longer pink then remove from skillet and keep warm. Heat 1 T oil and cook carrots and bell pepper 3 minutes then add zucchini and cook another 3 minutes. Stir the broth mix until smooth and then add to the skillet and cook 2 minutes or until thickened then add orzo and chicken and heat through.
This makes a great balanced and filling lunch portion for 370 calories. You can easily cut the serving in half and serve as a side in a dinner plate, too. But I like it as a lunch – you can make it a day ahead, it is portable, it takes even better the following day … and it is packed with healthy ingredients. Oh, and it has orzo (my fav!) 🙂
Greek Orzo Salad
5 servings
370 calories per serving
1 ¼ c uncooked orzo (8 oz)
2 c thinly sliced English cucumber
½ c low fat zesty Italian dressing
1 medium tomato, chopped
15 oz. can chick peas, drained and rinsed
1 4 oz. can sliced black olives
½ c crumbed low fat feta cheese
Cook pasta according to package instructions and rinse in cold water. Mix pasta with the rest of the ingredients except the feta, cover and refrigerate at least one hour so flavors mix. Just before serving, sprinkle with cheese.
The broth in this soup tastes like it’s been simmered for hours – it has a great depth of flavor. But this soup takes just 20 minutes or so of simmering time. And with all the veggies and pasta, it ends up being quite a hearty, thick soup. Just add some water during the last 7 minutes cooking time if you like it a little thinner. But I like gruely soup 🙂
Italian Bean Soup
6 servings
190 calories per serving
1 t oil
½ c diced Canadian bacon
½ c chopped green bell pepper
4 garlic cloves, minced
28 oz. can peeled tomatoes, undrained and coarsely chopped
14.5 oz. chicken broth
½ c orzo
15.5 oz. can red kidney beans, drained and rinsed
8 oz. frozen cut green beans
¼ c chopped basil
Salt and pepper to taste
½ t garlic powder
½ t onion powder
¼ t celery salt
In a large pan heat oil on medium high heat. Add bacon, green pepper and garlic and cook 3-4 minutes. Add tomatoes, broth and pasta and bring to a boil then reduce heat to low and simmer 12 minutes stirring occasionally. Stir in kidney beans, green beans, salt and pepper, garlic powder, onion powder, celery salt and basil and cook 7 minutes.
Sometimes nothing will do but pasta ! And orzo is one of my favorites ! This recipe is great served next to a lighter fish or chicken dish and you get in lots of veggies along with the pasta. Sometimes I leave out the parmesan if it will not match well with the flavors of the other dinner components – and it tastes just as great without it.
Spinach Orzo
8 servings
160 calories per serving
2 t margarine
2 cloves garlic, minced
½ c coarsely shredded carrot
4 c fat free chicken broth
2 c orzo
3 c thinly sliced fresh spinach
3 T grated parmesan cheese
1 T chopped basil
Salt and pepper to taste
Melt margarine and cook garlic and carrot 2 minutes then stir in broth, pasta and spinach. Heat to boiling and then reduce heat, cover and simmer 20 minutes or until broth is absorbed. Stir in the rest of the ingredients just before serving.
Orzo is just one of my most favorite side dishes. It has to come in smaller portions nowadays, but it still fit into the meal plan, especially when served simply with lemon and cut up herbs.
Herbed Orzo
4 servings
170 calories per serving
1 c dry orzo
3 T chopped fresh herbs (one or a mix – parsley, basil, cilantro, etc.)
2 t lemon juice
Salt and pepper to taste
Cook pasta according to package instructions. Drain and mix with the remaining ingredients.
Orzo is one of my favorite pastas – I have to be careful because when it’s around, I have a hard time keeping to my serving size ! This recipe is especially good and incorporates 2 strong flavors that go well together, sun dried tomatoes and feta cheese. Next time I might add some fresh basil just before serving.
Greek Orzo
2 servings
293 calories per serving
1 ½ c chicken broth
½ c orzo
2 T minced sun dried tomatoes
2 T crumbled feta cheese
1/8 t kosher salt
1/8 t pepper
Bring broth to a boil and stir in orzo and cook until liquid is absorbed, about 9 minutes. Remove from heat and stir in tomatoes and feta. Stir until feta melts a bit. Season with salt and pepper.
