Minted Orzo Pilaf

From EatingWell: March/April 1999 — Subscribe Now!

Orzo is a small, rice-shaped pasta, made bright and savory here with fresh mint and chicken broth.

8 servings, about 3/4 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

6 cups reduced-sodium chicken broth
1 tablespoon extra-virgin olive oil
1 large onion, diced
2 cups orzo
Freshly ground pepper, to taste
1/3 cup chopped fresh mint

Preparation

Bring broth to a simmer in a large saucepan over medium heat.
Meanwhile, heat oil in a large deep skillet over medium heat. Add onion and cook, stirring frequently, until softened, about 5 minutes. Add orzo and cook, stirring constantly, until lightly toasted, 3 to 5 minutes.
Add 1 cup simmering broth to the pan. Cook, stirring constantly with a long-handled spoon, until most of the liquid has been absorbed, about 1 minute.
Adjust heat as necessary to maintain a simmer. Continue cooking and stirring, adding broth 1 cup at a time, until orzo is tender but still firm, 15 to 20 minutes total. Season with pepper, stir in mint and serve.

Nutrition

Per serving: 199 calories; 3 g fat (1 g sat, 1 g mono); 4 mg cholesterol; 35 g carbohydrates; 9 g protein; 2 g fiber; 109 mg sodium; 106 mg potassium.

2 Carbohydrate Serving

Exchanges: 2 starch, 1 fat