Guest guest Posted February 5, 2001 Report Share Posted February 5, 2001 * Exported from MasterCook II * Baked Orzo, Chickpeas & Spinach Recipe By : 500 Practically Fatfree Pasta Recipes Serving Size : 4 Preparation Time :0:15 Categories : Casseroles Lowfat Pasta Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups water 1 cup orzo 10 ounces frozen chopped spinach -- thawed and drained 1 cup canned chickpeas -- rinsed & drained 2 tablespoons soft whole-grain bread crumbs 1 tablespoon grated nonfat Parmesan 1 teaspoon dried oregano 1/4 teaspoon ground black pepper 1 large ripe tomato -- chopped 2 cloves garlic -- minced 4 egg whites -- lightly beaten olive oil spray Combine water and orzo. Bring to a boil, reduce heat, and simmer until orzo is tender, about 12 minutes. Meanwhile, preheat oven to 350 degrees. Combine spinach, chickpeas, orzo, bread crumbs, parmesan, oregano, black pepper, toamtoe, garlic & egg whites. Mix well. Transfer to a 3-quart casserole that has been lightly sprayed with vegetable oil spray. Bake, uncovered, until lightly browned, about 30 minutes. Serve immediately. Per serv: 298 cals, 2 g fat, 216 mg sod - - - - - - - - - - - - - - - - - - NOTES : An easy to prepare one-dish meal Quote Link to comment Share on other sites More sharing options...
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