Health

Triple Tomato Orzo

Triple Tomato Orzo Photo: Kana Okada

Ingredients

  • 1 cup dried orzo
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1 small red onion, minced
  • 1 red chile, minced
  • 1 (14.5-ounce) can whole tomatoes
  • 12 sun-dried tomatoes, minced
  • 4 basil leaves, torn
  • 1/4 teaspoon brown sugar
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon pepper
  • 6 kalamata olives, minced
  • 1/4 cup minced parsley
  • 4 large tomatoes
  • 1/2 cup shredded part-skim mozzarella

Preparation


Preheat oven to 375°. Cook orzo until al dente; set aside. Heat olive oil in a saucepan over medium heat. Sauté garlic 1 minute. Add onion and red chile; sauté 6 minutes. With clean hands, crush canned tomatoes; add to pan. Add minced sun-dried tomatoes, basil leaves, brown sugar, sea salt, and pepper to pan; bring to a simmer. Cook until most of liquid is cooked off (25-30 minutes). Add olives and parsley to pan; remove from heat. Add orzo to sauce, mixing well. Core tomatoes; stuff with orzo-and-sauce mixture. Top each tomato with 2 tablespoons mozzarella. Bake for 30-35 minutes.


  • Yield: Makes 4 servings (serving size: 3/4 cup orzo mixture and 1 tomato)

Nutritional Information

Calories per serving: 349
Fat per serving: 9g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 1g
Protein per serving: 15g
Carbohydrate per serving: 56g
Fiber per serving: 7g
Cholesterol per serving: 5mg
Iron per serving: 3mg
Sodium per serving: 664mg
Calcium per serving: 198mg

Good to Know

Season antioxidant-rich sun-dried tomatoes with garlic, onion, and red chili for a natural blast of flavor with little added salt. 

 

Nadia G