Diabetes Forecast

Orzo Pilaf

Per Serving

Orzo Pilaf

Makes: 4 servings
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 servings
  • Serving Size: 1/4 recipe
  • Cooking Time: 10 minutes


1 Tbsp. extra-virgin olive oil
1 cup uncooked whole-wheat 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 the grains begin to turn golden brown.
  2. Add the shallots and the garlic. Toss the mixture well and cook for 1–2 minutes.
  3. Add 2 cups of the chicken or vegetable stock and cook on medium until absorbed. Add the remaining stock slowly, until the orzo is cooked, approximately 10 minutes. Add the parsley, salt, and pepper to taste.

Chef's Secret: Orzo can vary in shape, from short and fat, to long and narrow. The shape variation will also affect the cooking time, so use 10 minutes as a basic guideline.


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