Three-Cheese Spinach Orzo Bake

6 to 8 servings

This all-in-one meal is a cross between a spinach lasagna and a pizza, but with orzo rather than wide noodles or crust.

3/4 to 1 cup whole wheat orzo

1 cup prepared tomato-based pasta sauce

1/2 cup grated Parmesan cheese (ff or count WPA)

10 ounces frozen chopped spinach, thawed, excess water squeezed out

2 eggs, lightly beaten

1/2 cup fat-free ricotta cheese

1/4 teaspoon freshly grated nutmeg

Salt

Freshly ground black pepper

1/2 cup shredded ff mozzarella cheese

Preheat the oven to 375 degrees. Lightly coat a 9-inch glass pie plate with nonstick spray oil.

Bring a large pot of salted water to a boil over medium-high heat. Add the orzo and cook according to package directions. Drain and transfer to a medium bowl. Add 1/2 cup of the pasta sauce and the Parmesan cheese. Spread the mixture in the prepared pie plate.

In a medium bowl, add the spinach, eggs, ricotta cheese, nutmeg and salt and pepper to taste and stir to combine. Spoon the mixture evenly to cover all of the pasta. Top with the remaining 1/2 cup of the pasta sauce and sprinkle with mozzarella cheese. Bake for 30 minutes or until the cheese is slightly melted. Serve hot.

Per serving (based on full fat cheeses and plain orzo)(based on 8): 150 calories, 10 g protein, 17 g carbohydrates, 5 g fat, 67 mg cholesterol, 3 g saturated fat, 396 mg sodium, 2 g dietary fiber

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Creamy Parmesan Orzo

Yield: 4 servings; 5 points per serving

Notes: This is a delicious side with an Italian chicken or fish dish.

1 Tbsp butter

1 C orzo

1 ¼ C fat-free, low-sodium chicken broth

1 ¼ C water

¼ C (1 oz) grated fresh parmesan

2 Tbsp chopped fresh basil

¼ tsp salt

¼ tsp freshly ground black pepper

4 tsp pine nuts, toasted (optional)

Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water, bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat, stir in cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately. Yield 4 servings (serving size = ½ cup).

NUTRITION PER SERVING

CALORIES 236 (24% from fat); FAT 6.4g (sat 3.2g, mono 1.8g, poly 0.8g); PROTEIN 9.9g; CARB 34.8g; FIBER 1.7g; CHOL 12mg; IRON 1.8mg; SODIUM 412mg; CALC 82mg;

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Lemon-Parsley Orzo

Points: 4

Servings: 4 (1/2 cup each)

1 (14-ounce) can fat-free, less sodium chicken broth

1 cup uncooked orzo

2 teaspoons olive oil

3/4 cup finely chopped seeded plum tomato (about 2)

1 garlic clove, minced

1/4 teaspoon salt

1/4 teaspoon black pepper

2 Tablespoons chopped fresh parsley

1 1/2 teaspoons grated lemon rind

1. Bring broth and orzo to a boil in a medium saucepan; cover, reduce heat, and simmer 7 minutes or until tender. Remove from heat; let stand 5 minutes.

2. While orzo cooks, heat oil in a small nonstick skillet over medium heat. Add tomato, garlic, salt, and pepper; sauté 2 minutes. Combine with orzo and remaining ingredients.

Per serving: Calories 214; Fat 4g; Protein 8g; Carb 37g; Fiber 2g; Cholesterol 2mg; Iron 2mg; Sodium 199mg; Calcium 22mg

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Italian Wedding Soup

Points: 2.1; Servings: 10 (approximately 1 cup)

7 cups fat-free chicken broth, 4 14-oz cans

2 cloves garlic, minced

1/2 cup orzo

2 Tablespoons fresh parsley, chopped

1 carrot, thinly sliced

4 ounces chopped fresh spinach

salt and pepper to taste

Meatballs:

1/2 pound 96% lean ground beef

4 tablespoons seasoned bread crumbs

2 teaspoons fresh parsley, chopped

1/4 cup onion, finely minced

1 egg

1. Combine meatball mixture and form into tiny meatballs about the size of marbles. Refrigerate until ready.

2. In a soup pot, combine the chicken broth, garlic, orzo, parsley, carrot and spinach. Bring to a rapid boil. Drop meatballs into the boiling broth mixture.

3. Cook until carrots are tender and meatballs are cooked through, about 10 minutes. Serve with grated Parmesan if desired.

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Orzo with Spinach and Feta

1-1/4 c. orzo (small pasta shaped liked large grains of rice)

10 oz. chopped frozen spinach (thawed and squeezed dry)

¼ tsp. crushed dried pepper

2 T. lemon juice

1-1/2 T. olive oil

3 cloves garlic

3 green onions

½ c. crumbled reduced-fat feta cheese

Cook orzo in 1 qt. boiling water for about 8-9 minutes, or until tender but firm. While orzo is cooking, heat a large skillet over high heat. Add the oil and swirl to coat the pan. Reduce heat to medium and add the garlic, red pepper, and onions. Cook for about 2 minutes, stirring often. Add the spinach and cook for about 4 minutes or until heated through. Drain the cooked pasta and add to spinach mixture. Add the lemon juice and feta cheese, tossing until combined. Season with salt and pepper, if desired.

Serves 6

Per serving: Calories 210, Fat 6 gm, Fiber 2 gmBy my count, that’s 4 points/serving

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Baked Orzo

Servings: 4; Points per serving: 3

Ingredients:

3/4 tsp. butter or olive oil

1/4 c. minced shallot

1 Tbls. minced garlic

1/4 c. minced carrot

1 c. orzo

1 1/4 c. hot fat free chicken or beef broth

1. Preheat oven to 350 degrees. In an ovenproof skillet or casserole over low heat, melt butter. Add shallot, garlic, and carrot and cook 2 minutes stirring. Add orzo and cook 3 minutes, stirring constantly.

2. Add stock, cover, and transfer skillet to oven. Bake 20 minutes. Serve immediately.

Comments: The original recipe calls for a full Tbs. of butter at the beginning and for stirring in 2 Tbs. Parmesan with a fork at the end, but this adds an extra point per serving. The orzo tastes great as modified.

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Lemon-Parsley Orzo

Points: 4; Servings: 4 (1/2 cup each)

1 (14-ounce) can fat-free, less sodium chicken broth

1 cup uncooked orzo

2 teaspoons olive oil

3/4 cup finely chopped seeded plum tomato (about 2)

1 garlic clove, minced

1/4 teaspoon salt

1/4 teaspoon black pepper

2 Tablespoons chopped fresh parsley

1 1/2 teaspoons grated lemon rind

1. Bring broth and orzo to a boil in a medium saucepan; cover, reduce heat, and simmer 7 minutes or until tender. Remove from heat; let stand 5 minutes.

2. While orzo cooks, heat oil in a small nonstick skillet over medium heat. Add tomato, garlic, salt, and pepper; sauté 2 minutes. Combine with orzo and remaining ingredients.

Per serving: Calories 214; Fat 4g; Protein 8g; Carb 37g; Fiber 2g; Cholesterol 2mg; Iron 2mg; Sodium 199mg

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