Vegetable Orzo (Diabetic)


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


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

Helpful Hints:

Preparation time: 15 minutes
Cooking time: approximately 20 minutes
Standing time: 2 minutes
Serving size: 1/2 cup
Nutrition Facts
Per Serving:
Calories: 115
Carbohydrate: 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

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