Nutty Orzo and Vegetables
This vegetarian main dish recipe, high in protein and fiber yet low in fat, has healthful portions of garbanzo beans, cheese, and cashews.
Ingredients
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1 cup loose-pack frozen mixed vegetables
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1/4 cup dried orzo pasta (rosamarina)
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1/2 of a 15-ounce can (3/4 cup) garbanzo beans, rinsed and drained
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1/2 of a 14 1/2-ounce can (3/4 cup) low-sodium diced tomatoes, undrained
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2/3 cup light spaghetti sauce
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1-1/2 teaspoons snipped fresh thyme
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2 tablespoons chopped cashews or slivered almonds, toasted
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2 tablespoons shredded reduced-fat mozzarella cheese
Directions
1.
In a large saucepan cook the frozen vegetables and pasta according to pasta package directions, except omit any oil or salt. Drain. Return pasta mixture to saucepan.
2.
Stir in garbanzo beans, undrained tomatoes, spaghetti sauce, and thyme. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes.
3.
Before serving, stir in cashews. Sprinkle each serving with mozzarella cheese. Makes 2 servings.
Nutrition information
Calories 379, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 2 g, Cholesterol 3 mg, Sodium 453 mg, Carbohydrate 67 g, Total Sugar 5 g, Fiber 12 g, Protein 16 g. Daily Values: Vitamin A 0%, Vitamin C 153%, Calcium 14%, Iron 22%. Exchanges: Vegetable 3, Starch 3.5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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