Diabetes Forecast

Orzo Pilaf

Per Serving

Orzo Pilaf

Makes: 4
Serving Size: 1/4 recipe
Calories 215
Fat 4 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 37 g
Fiber 2 g
Sugars 5 g
Cholesterol 0 mg
Sodium 280 mg
Protein 6 g
Choices: Starch 2.5, Fat 0.5
  • Makes: 4
  • Serving Size: 1/4 recipe


1 Tbsp. extra virgin olive oil
1 cup uncooked orzo (rice-shaped pasta)
2 shallots, minced
1 clove garlic, minced
4 cups no-salt-added, fat-free chicken
or vegetable stock
1/4 cup finely minced Italian parsley
1/4 tsp. fine sea salt
1/8 tsp. freshly ground black pepper


  1. Place the olive oil in a pan, and add the orzo. Cook the orzo until it begins to turn golden brown.
  2. Add the shallots and garlic. Toss well, and cook for 1 to 2 minutes.
  3. Add 2 cups of chicken or vegetable stock, and cook on medium until the stock is absorbed. Add the remaining stock slowly until the orzo is cooked, approximately 10 minutes. Add parsley, salt, and pepper to taste.

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