pasta - Wild Rice and Orzo Casserole with Asparagus

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Wild Rice and Orzo Casserole with Asparagus

 

Recipe By :

Serving Size : 5 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2/3 cup uncooked wild rice -- rinsed and drained

3 cups water

2 bouillon cubes

1 medium onion -- chopped

1 garlic clove -- minced

1 teaspoon dried thyme leaves

1 teaspoon dried marjoram leaves

1/4 teaspoon black pepper

1/2 cup uncooked orzo

10 medium asparagus spears -- trimmed and cut into 1-in.

lengths

3/4 cup non-fat ricotta cheese

2 ounces grated Parmesan cheese -- (1/2 cup) divided

Chopped red bell pepper or additional

asparagus tips for garnish -- (optional)

 

Serves 5 to 6

Wild rice, asparagus, and Parmesan give this dish its wonderful flavor.

Orzo, a rice-shaped pasta, provides a nice color and texture contrast to the

dark grain. Generally, wild rice needs to cook for an hour. But some

manufacturers have reduced the cooking time by partial processing, so check

package directions.

 

In large saucepan or small pot, combine rice, water, bouillon cubes, onion,

garlic, thyme, marjoram, and pepper. Bring to full boil. Cover, reduce heat,

and cook 1 hour (or according to package directions), reducing heat slightly

as rice absorbs water.

 

Twenty minutes before rice is done, in separate pot, cook orzo according to

package directions, adding asparagus to pot during last 3 minutes of cooking

time. Transfer orzo, asparagus, and rice to colander and drain.

 

Preheat oven to 350 F. Transfer rice, asparagus, and orzo mixture to 2

1/2-qt. casserole. Stir in ricotta. Stir in all but 2 tablespoons of

Parmesan.

 

At this point, the casserole can be refrigerated up to 24 hours.

 

Sprinkle casserole top with remaining Parmesan. Bake, covered, 25 to 30

minutes or until heated through. Cooking time will be longer if casserole

has been refrigerated. Garnish with chopped red pepper or additional

asparagus tips, if desired.

 

Nutritional Data (based on 6 servings)

 

PER SERVING EXCHANGES

Calories: 211 Milk: 0.0

Fat (gm): 3.2 Veg.: 0.5

Sat. fat (gm): 1.7 Fruit: 0.0

Cholesterol (mg): 10 Bread: 2.0

Sodium (mg): 474 Meat: 1.0

Protein (gm): 14 Fat: 0.0

 

Carbohydrate (gm): 35

% Calories from fat: 13

 

Source:

" Skinny One-Pot Meals by Ruth Glick [iSBN 0-940625-75-X] "

 

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Per Serving (excluding unknown items): 69 Calories; 4g Fat (44.7% calories

from fat); 6g Protein; 4g Carbohydrate; 1g Dietary Fiber; 9mg Cholesterol;

217mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0

Fat.

 

NOTES : original recipe calls for chicken bouillon cubes

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0