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Mexican Confetti Orzo
Quick & Easy!
Put together this meal while the orzo cooks and you'll be out of the kitchen in no time.
TOTAL TIME: 15 minutes
NUMBER OF SERVINGS: 6
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INGREDIENTS:
10 ounces orzo
1 red bell pepper, diced
1 can (10 ounces) black beans, rinsed and drained
1 cup frozen corn kernels, thawed
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon cayenne pepper
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DIRECTIONS:
1. Cook orzo according to package directions; drain.
2. Meanwhile, toss bell pepper, black beans, corn, oil, salt, and cayenne together in a large serving bowl. Add orzo to bowl and toss to combine. Serve immediately.
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Nutrition Per Serving:
Per serving: Calories 260, fat 3.5 g, saturated fat 0 g, cholesterol 0 mg, sodium 410 mg, carbohydrate 48 g, fiber 4 g, protein 9 g.
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Tips:
ABOUT PASTA
Nutritional power of pasta
Pasta is a low-fat protein source and the inspiration for countless quick, healthful meals. Most dried pastas are enriched with B vitamins and iron.
People used to think that pasta was fattening, but only the sauce can make it a high-fat dish. A cup of plain cooked pasta contains less than 1 gram of fat.
Did you know?...
The most nutritious pastas are made from semolina, a coarse flour ground from durum wheat. Durum is a hard grain that has a higher protein content than other types of wheat.
Look for
For the best texture, choose a brand of pasta made from pure semolina. This includes most imported and many domestic brands.
Basic cooking
Cook pasta in plenty of boiling water to keep it from sticking together. Add the pasta all at once, stir briefly, and return the water to a boil. Time the cooking from the second boil. Test the pasta for doneness a little sooner than the package directions recommend (overcooking ruins pasta), and drain immediately when it is firm-tender (al dente) to the bite.
ABOUT BEANS
Nutritional power of beans
The unbeatable bean is a great low-fat, high-fiber protein source that's rich in folate (and other B vitamins) as well as minerals, including iron and potassium.
"This is a wonderful QUICK meal! It takes about 15 minutes start to finish. I like it with a tortilla on the side. My daughter likes it inside the tortilla -- like a healthy burrito."
-- Posted by Papergirl
"The Mexican Confetti Orzo was delicious! To give it a little zip, I topped off my serving with a tablespoon of taco sauce. If you haven't tried it, plan on doing so."
-- Posted by sonj1951
"The first time I tried Mexican Confetti Orzo, I liked it. Then I tried it again, but this time, I jazzed it up a bit. I added some vegetable broth to the cooking water for the orzo. It was FABULOUS. The extra calories from the broth was 5 per serving! "
-- Posted by natine
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| From Eat Well, Stay Well |
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