Orzo with Lemon, Artichokes, and Asparagus

Orzo with Lemon, Artichokes, and Asparagus
Source: The Mediterranean Diabetes Cookbook, 2nd Edition. Recipe Credit: . Photo Credit: Renee Comet.
Summary
 

Artichokes and asparagus are a match made in culinary heaven and are often paired together in typical Italian dishes. Among their many similarities, both crops are native to the Mediterranean and grow best in a warm to slightly cool climate. In the kitchen, they can be incorporated into healthful soup, pasta, rice, omelet, and salad recipes.

Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.



 

  • Prep time
    5 min
  • Cook time
    10 min
  • Servings
    8 Servings
  • Serving size
    1/2 cup
Lunch Sides Vegetarian High in Fiber Mediterranean
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1/2 cup
  • Amount per serving Calories 170

  • Total Fat 5g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 140mg
  • Total Carbohydrate 26g
    • Dietary Fiber 5g
    • Total Sugars 4g
  • Protein 6g
  • Potassium 260mg
  • Phosphorus 110mg

Choices/Exchanges: 1 1/2 Starch, 1 Nonstarchy vegetable, 1/2 Fat

Lunch Sides Vegetarian High in Fiber Mediterranean
Ingredients

Ingredients

  • salt
    1/4 tsp
  • dry orzo pasta or small gluten-free pasta
    1/2 lbs
  • fresh or frozen asparagus (trimmed into 1-inch peices)
    1 lbs
  • frozen artichoke hearts (thawed)
    1 (14-oz) package
  • lemon juice
    1/4 cup
  • zest of 1 lemon
    1
  • black pepper
    1/4 tsp
  • olive oil
    2 tbsp
  • Pecorino Romano cheese (grated)
    1/4 cup
Directions

Directions

  1. Bring a large pot of water to a boil over high heat. Add 1/4 tsp salt and reduce heat to medium.

  2. Add orzo and stir. Cook orzo until tender, but still al dente. Drain orzo when done and return to pot.

  3. Meanwhile, bring a medium-size pot of water to a boil over high heat. Add asparagus and cook until tender (about 5 minutes), then drain.

  4. Add asparagus, artichoke hearts, lemon juice, lemon zest, additional 1/4 tsp salt (if desired), freshly ground pepper, and olive oil into the pot with the orzo and stir.

  5. Taste and adjust seasoning, if necessary. Garnish with cheese and serve hot.

Reviews