Kasha & Orzo Pilaf

From EatingWell: January/February 1994 — Subscribe Now!

Earthy kasha pairs up with orzo in this quick and tasty pilaf.

4 servings, about 1 1/4 cups each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber | View Complete Nutrition Guidelines»

Ingredients

4 cups water
3/4 cup orzo
1 teaspoon salt, divided
1 1/2 cups reduced-sodium chicken broth
3/4 cup kasha, preferably whole granulation
3/4 cup shredded carrots, (2 medium)
2 teaspoons butter
1 teaspoons chopped fresh thyme, or 1/2 teaspoon dried thyme leaves
1/2 teaspoon freshly ground pepper
1/4 cup finely chopped fresh parsley
2 scallions, trimmed and chopped

Preparation

Bring water to a boil in a medium saucepan. Add orzo and 1/2 teaspoon salt and cook until tender, 7 to 10 minutes. Drain and rinse with cold water; set aside.
Meanwhile, bring broth to a simmer in a small saucepan over low heat. Toast kasha in a large skillet over medium-high heat, about 3 minutes.
Reduce heat to low and slowly stir in the hot broth. Add carrots, butter, thyme, pepper and the remaining 1/2 teaspoon salt. Cover and cook until the kasha is tender and all the broth has been absorbed, 10 to 12 minutes. Stir in the reserved orzo, parsley and scallions.

Tips & Notes

Make Ahead Tip: Cover and refrigerate up to 1 day in advance. Reheat in a shallow, lightly oiled, covered 2-quart baking dish at 400°F for 20 minutes.

Nutrition

Per serving: 262 calories; 3 g fat (2 g sat, 0 g mono); 7 mg cholesterol; 50 g carbohydrates; 10 g protein; 5 g fiber; 656 mg sodium; 254 mg potassium.

Nutrition Bonus: Vitamin A (79% daily value), Magnesium (23% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1/2 vegetable