Not Your Average Pasta Dish: Whole Wheat Orzo With Veggies And Feta Cheese

Whole Wheat Orzo With Roasted Veggies And Feta Cheese

This whole wheat orzo salad is delicious hot or cold and is a great dish to make ahead for the busy week or for entertaining. At under 250 calories per serving and chock full of  fiber and so many vitamins and minerals, this colorful side dish is a perfect way to enjoy  the season’s best veggies while they’re still available!

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Ingredients (serves 6):

8 oz whole wheat orzo

1 medium zucchini

1 medium yellow squash

1/2 medium onion (I like to use vidalia onions)

1 clove garlic, minced

10-15 cherry tomatoes, halved

1 1/2 Tbsp canola oil

1/2 Tbsp olive oil

3 oz reduced-fat feta cheese

1 tsp ground black pepper

1/2 tsp salt

1/8 tsp cayenne pepper

Nonstick vegetable oil cooking spray

Roasted veggies!

Roasted veggies!

Directions:

  1. Preheat oven to 425 degrees Fahrenheit. Spray a baking sheet with non-stick vegetable oil cooking spray
  2. Dice zucchini, yellow squash and onion. Place on baking sheet and add minced garlic, canola oil, cayenne pepper, ground black pepper and salt. Bake in oven for about 25-30 minutes, stirring occasionally.
  3. Boil water and cook orzo according to directions on package.
  4. Add tomatoes to roasted vegetables, stir and bake for another 10-15 minutes, until vegetables are slightly browned and tomatoes are softened.
  5. Drain orzo once cooked. Add olive oil to clean pot and add orzo and vegetables. Add feta cheese and cook on low heat for about 5 minutes.

The Goods: What’s Inside?

Nutrient Analysis Per Serving

Calories 214 calories, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 4 mg, Carbohydrates 32 g, Fiber 5 g, Protein 10 g, Sodium 397 mg, Calcium 72 mg

I served seared scallops over my orzo salad! That recipe will be posted on FuelMyFIt, too!

I served seared scallops over my orzo salad! That recipe will be posted on FuelMyFIt, too!

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Greens Smoothie

Greens Smoothie

This has been my new go-to breakfast for busy mornings – you can make it in about 3 minutes or less, or you can even make it the night prior. Even though it’s bright green, don’t let the color scare you away. This smoothie is sweet, nutritious and packed with protein and vitamin C. Also, the vitamin C in pineapple and clementine help your body to absorb the iron present in spinach more readily – talk about a power breakfast. I usually eat 1-2 egg hard boiled eggs or egg whites to increase the protein content, or you can enjoy this smoothie as a mid-day pick-me-up!

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Ingredients (serves 1):

1 cup spinach, packed

1/3 C frozen pineapple chunks (make sure the only ingredient is pineapple – no added sugar or syrup!)

1 clementine, peeled and sectioned

1/2 C plain, 0% fat Greek yogurt

Ready to blend!

Ready to blend!

Directions:

  1. Place spinach all ingredients in blender (I used my Magic Bullet). Blend until well combined (you may need to blend it for about 2 minutes in order to get all of the spinach leaves fully incorporated). How easy was that?! *Note: you can make this overnight and store in your fridge to grab on your way out the door the next morning – just keep it covered.

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 137 calories, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 22 g, Fiber 3 g, Protein 14 g, Sodium 68 mg, Calcium 185 mg

This breakfast could be grab-and-go, but it took so little time to make that I just enjoyed it at home!

This breakfast could be grab-and-go, but it took so little time to make that I just enjoyed it at home!