Orzo is a rice-shaped wheat pasta that can be easily used in many dishes. Although, the calorie content of orzo is relatively high, you can prepare a lighter dish by controlling the portion size of orzo. An easy way to cut down the amount of orzo you use in a dish, is by adding low-calorie vegetables, such as squash, into the dish.
Orzo
Orzo is a small, grain-shaped pasta that is used in soups, vegetable dishes, salads and other main or side dishes. Like all pastas, orzo contains relatively high amounts of carbohydrates and calories, but also provides healthy fiber and protein. One 2-oz. serving of orzo contains 200 calories, 42 g carbohydrates, 2 g of fiber, 7 g of protein and 1 g of fat. Orzo is a good source of B vitamins including thiamin, folate, niacin and riboflavin. Cook orzo like a traditional pasta by boiling it for nine to 10 minutes in salted water.
Squash
Squash is a general name used to describe a variety of vegetables including zucchini, crookneck squash, acorn squash and butternut squash. Squash can be divided into summer and winter varieties. Summer squash have a thinner skin and should be eaten with the skin on; the skin is the part of the vegetable that contains most of the nutrients, according to the Centers for Disease Control and Prevention. One cup of summer squash contains only 40 calories, 10 g of carbohydrate, 2 g of fiber and 2 g of protein. Squash is also a good source of vitamin A and C.
Vegetable Oil
Dietary fats are essential nutrients your body needs every day. The "Dietary Guidelines for Americans 2010" recommends you get 20 to 35 percent of your daily calories from fats. Although all dietary fats contain the same amount of energy -- 9 calories per gram -- they differ considerably when it comes to health benefits. You should obtain unsaturated fatty acids from your diet and avoid saturated fatty acids, according to MayoClinic.com. In general, vegetable oils are good sources of unsaturated fatty acids; 1 tbsp. olive oil contains over 10 g of heart healthy unsaturated fatty acids.
Serving Suggestion
Combine orzo, squash, eggplant, garlic, sweet peppers, olive oil and seasonings for a light, summery meal that's not prohibitive to your waistline. To keep the dish light, keep the amount of orzo and oil low. Spread 1 cup of cubed squash, one cubed bell pepper and ½ of cubed eggplant in a baking dish. Drizzle with ½ tbsp. of olive oil, ½ tbsp. of lemon juice, 1 tsp. of minced garlic and salt and black pepper to taste. Bake at 350 degrees Fahrenheit for 10 to 15 minutes. Stir the vegetables to ensure even browning and drizzle sparingly with additional seasonings and oil. Bake until vegetables are tender. Mix with 2-oz. of cooked orzo and drizzle with ½ tbsp. of olive oil, ½ tbsp. of lemon juice and salt and black pepper to taste. Makes 1.5 servings with around 350 calories per serving.
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