Mediterranean Orzo and Vegetable Pilaf

This delicious mix of orzo and vegetables is the perfect complement to any grilled or roasted chicken or fish. It also makes a wonderful lunch entrée. The sauteed onion and garlic ensure a mouthwatering taste that you just can't pass up.

Ingredients:

• ½ cup plus 2 tablespoons (4 ounces) uncooked orzo pasta
• 2 teaspoons olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 small zucchini, diced
• ½ cup fat-free reduced-sodium chicken broth
• 1 can (about 14 ounces) artichoke hearts, drained and quartered
• 1 medium tomato, chopped
• ½ teaspoon dried oregano leaves
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ cup crumbled feta cheese
• Sliced black olives (optional)

Directions:

1. Cook orzo according to package directions, omitting salt and fat. Drain. Keep warm.
2. Meanwhile, heat olive oil in large nonstick skillet over medium heat. Add onion; cook about 5 minutes or until tender. Add garlic; cook and stir 1 minute.
3. Add zucchini and chicken broth to skillet. Reduce heat; simmer about 5 minutes or until zucchini is crisp-tender.
4. Add orzo, artichokes, tomato, oregano, salt and pepper to skillet; cook and stir about 1 minute or until just heated through. Sprinkle each serving with feta cheese. Top with black olive slices, if desired. Makes 6 servings.

Nutrition per Serving:

(Serving size = ½ cup)

• Calories = 168
• Total fat = 7 g
• Saturated fat = 2 g
• Cholesterol = 11 mg
• Carbohydrate = 23 g
• Fiber = 3 g
• Protein = 7 g
• Sodium = 516 mg

Dietary Exchanges:

• Fat = 1
• Starch = 1
• Meat = ½
• Vegetable = 1 ½

Source: www.diabeticcooking.com