Spinach and Orzo Pasta

A Mediterranean Delight!
A colorful and original variation on traditional pasta, this dish combines cannellini beans and fresh vegetables with orzo pasta. Orzo is a rice-shaped pasta, which cooks nicely with other ingredients and is often used in Greek dishes. The variety of vegetables, herbs and beans supply phytochemicals that interact, protecting you against cancer and other chronic disease. This dish goes well with any meal and is fit to serve to an emperor.

Ingredients

• 4 cups water or fat-free, reduced-sodium chicken or vegetable broth
• 1 sprig fresh rosemary
  
• 1/2 cup orzo pasta
• 1 Tbsp. extra virgin olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
  
• 1/2 medium yellow bell pepper, chopped
• 1/2 medium red bell pepper, chopped
• 2 cups baby spinach
• 1 can (15 oz.) cannellini beans, rinsed and drained
• Salt and freshly ground pepper, to taste
• 1/4 cup crumbled reduced fat feta cheese
• 1 Tbsp. packed fresh thyme leaves
  

Directions

1. In a large pot, bring the water and/or broth to a boil and add the rosemary.
   
2. Boil for 1 minute, and then remove the rosemary with a slotted spoon.
   
3. Add the orzo, cook for 10-12 minutes or until tender but firm and drain well. If desired, remove the rosemary leaves from the stem and mix them with the pasta.
   
4. Meanwhile, in a large skillet, heat the oil.
   
5. Sauté the onion and garlic for 5 minutes, stirring often.
   
6. Add the bell peppers. Sauté for 3 more minutes.
   
7. Add the spinach and sauté until it is wilted, about 1 minute.
   
8. Add the beans and stir until the beans are hot.
   
9. Stir in the orzo and season it to taste with salt and pepper.
   
10. Sprinkle with the feta cheese, garnish with thyme and serve.

Options: Our staff tried this with sundried tomatoes instead of the peppers and parmesean cheese (2 Tablespoons) instead of the feta and it was delicious! Add cooked chicken or shrimp to make this dish a one-pot meal. Try a variety of different veggies such as carrots, zucchini, peas, mushrooms, squash, asparagus, tomatoes, olives and a splash of lemon juice.

Recipe Summary:

Yield: 4 cups
Serving Size: 1 cup 

 

Nutrition Facts:

Calories: 237
Fat: 5 gms (1 gm saturated fat)
Protein: 9 gms
Carbohydrate: 35 gms
Fiber: 6 gms
Sodium: 240 mgs

Source: American Institute for Cancer Research Health-e-Recipes
Reprinted with permission from the American Institute for Cancer Research.