Diabetic Cooking

Main Dishes

Vegetable orzo

Preparation time: 15 minutes. Cooking time: approximately 20 minutes. Standing time: 2 minutes.
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Ingredients

  • Cooking spray
  • 1 teaspoon corn oil
  • 1 clove garlic, minced
  • 1/4 cup chopped onion
  • 1 1/2 cups canned 33% less sodium, fat-free chicken broth
  • 1/4 cup shredded carrot
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 cup orzo
  • 1 tablespoon chopped fresh basil
  • 1 cup 1-inch pieces diagonally sliced fresh asparagus
  • 1/4 cup shredded zucchini
  • 2 tablespoons shredded Asiago cheese

Directions

Coat a saucepan with cooking spray. Add corn oil and warm over medium heat. Add garlic and onion; sauté for 2 minutes, stirring frequently. Stir in broth, carrot, salt, and pepper; bring to a boil. Mix in orzo. Reduce heat to low-medium and simmer about 15 minutes, or until orzo is tender. Stir in basil and asparagus then cook 1–2 minutes more, or until liquid is evaporated. Remove from heat and mix in zucchini. Cover and let stand 2 minutes. Toss gently and sprinkle with Asiago.

Yield: 1 3/4 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 115, Carbohydrates: 16 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 345 mg, Fiber: 2 g

Exchanges per serving: 1/2 starch, 1 vegetable, 1 fat. Carbohydrate choices: 1.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.