20 June 2008


This is a recipe I make regularly. It is an amended recipe from Rachael Ray. She made it on "30 Minute Meals" a few years ago. I changed a few things about it.

Orzo is rice-shaped pasta. It cooks fairly quickly.


Primavera Orzo

Ingredients:
2 tablespoons olive oil

2 cloves garlic, chopped
2 shallots, chopped
1 small zucchini, chopped
1 small yellow squash, chopped
1 cup shredded carrots, chopped
1 tsp curry powder
3 cups reduced-sodium chicken stock
1 cup orzo (I use whole wheat)
1/2 cup reduced-fat grated parmesan

Directions:
Heat a skillet over medium-high heat. Add olive oil. Add garlic, shallots, zucchini, squash, and carrots. Saute 5 minutes. Add curry and chicken broth and bring to a boil. Add orzo and bring to a boil. Cover and reduce heat to medium. Cook, stirring occasionally until pasta absorbs the liquid and is al dente, about 10 minutes. Uncover and stir in cheese.


Makes 4 servings.

Nutrition Information (per serving):
Calories: 265
Fat/Sat. Fat: 11/2.5
Cholesterol: 10
Sodium: 640
Fiber: 7
Protein: 14

The original recipe calls for parsley and peas to be stirred in towards the end. I think it's better without. Also the original called for zucchini and carrots only, but I think it's nice to do half zucchini and half yellow squash. The colors make this a very pretty summertime dish. (Actually I think "primavera" means springtime, but oh well.)

Another variation I sometimes do with this dish is to add grilled, diced chicken to it. That makes it a wonderful one-dish meal (and much healthier than Chicken Helper!)

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