Orzo Pasta with Broccoli

This is a tasty side dish to serve alongside just about any poultry, pork, beef or grilled fish (just about any protein). In this dish, I use organic whole wheat orzo pasta.  Be sure to look at the list of ingredients when buying whole grain wheat pasta. The first ingredient listed should be whole grain wheat. Better yet, look on the package for the Whole Grain Council's symbol (see earlier blog). If the pasta is truly made with whole grain wheat, the 100% Whole Grain will be displayed on the symbol. I used frozen organic broccoli florets that I thawed and roasted in the oven.  In addition, I used good quality aged balsamic vinegar.    
Enjoy!

 Orzo Pasta with Broccoli

2 Cups Frozen organic broccoli florets, thawed
4 Tbls. Extra virgin olive oil, divided use
1 Tsp. Mrs. Dash, Garlic & Herb - Seasoning Blend
2 ½  Cups Chicken broth, low sodium and fat free
1 ½  Cups Organic whole wheat orzo pasta, uncooked
½  Cup Sweet onion, diced into 1/4 inch pieces
½  Cup Sweet red bell pepper, diced into 1/4 inch pieces
3 Tbls. Aged balsamic vinegar

Preheat oven to 375 degrees.

Place broccoli in a large mixing bowl, add Mrs. Dash and two tablespoons olive oil. Stir to coat. Transfer coated broccoli to a baking sheet pan and place in the preheated oven. Roast for about 20 minutes, or until broccoli begins to brown slightly. Remove from the oven, cover and set aside.

Add broth to a 3 quart pot and bring to a boil. Once the broth boils, turn the heat down to a simmer and add the pasta. Cover, leaving slightly open to vent; simmer for about 8 - 9 minutes, or until al dente.  Once the orzo is done, remove 1/3 cup of the cooking liquid from the pot; reserve for later use. Then drain the pasta in a colander.

Meanwhile, heat two tablespoons of olive oil in a 12-inch skillet, over medium heat. Add the onions and sauté for about 3 - 5 minutes, or until translucent. Add the red peppers and sauté for an additional 3 minutes.

Add the 1/3 cup of reserved cooking liquid to the onion and pepper mixture. Add the balsamic vinegar to the mixture; heat until it begins to bubble. Turn off the heat and add the drained orzo and roasted broccoli. Toss and serve.

Green Beans and Red Peppers - Dotted with Sliced Almonds and Scented with Garlic

This green bean dish would accompany almost any meal very well.  I started with just the green beans and then noticed that I had a half of a red pepper so I decided to add it.  This produced a great contrast both in color and taste.  I used good quality frozen organic green beans, but it would work well with fresh beans.


Enjoy!



Green Beans and Red Peppers - Scented with Garlic

Serves about 5 people

3/4 to 1 Lb. Green beans, cooked until just crisp
1/4 Cup Sliced raw and natural almonds
1 Tbls. Extra virgin olive oil
1 Tbls. Vegetable oil spread, low-fat and low-sodium
2 Garlic cloves; crushed but kept in tact
1/2 Sweet red pepper; sliced in 1/4 inch slices (approximately the same size as the beans)

Cook the green beans; set aside.

Heat an 8 inch skillet over medium heat. Add the almonds in a single layer to the dry skillet.  Toast over medium heat in the skillet; careful not to burn.  Remove almonds when they are golden brown; set aside.

Add the oil and spread; melt and swirl to coat the bottom of the skillet.  Turn the heat down to low and add the garlic. Heat the garlic in the oil for about 5 - 7 minutes.  Remove the garlicn(keep the oil in skillet)  and discard.

Add the beans and red pepper strips to the skillet with the oil; mix to distribute the oils throughout.  Heat on (very)low heat for about 2 - 3 minutes.

Remove the beans and peppers to a serving dish and toss in the almonds.

Cheesy Hash Brown Potato Casserole

-This is a real crowd pleaser!

For a holiday gathering at our house my daughter in-law offered to make her family favorite Swellers, a hash brown potato casserole.  Of course I said yes, but requested that she convert it into a healthier version. This dish has been served at many a family gathering both at her house and ours, so we were anxious to taste and compare this version. The casserole turned out perfect, creamy and delicious. The substitutions would not have been detected if we were not told.  It was an amazing copy-cat!  

I thought this casserole would be a great side to serve at a Super Bowl party this coming weekend.   It will serve about 12 people. Also, it would pair well with my Italian Style Turkey Sausage sandwiches.  No matter which team you are rooting for, no matter what team wins, you are guaranteed to be the winner when you serve these dishes!

Healthier Ingredients:

• Low fat sour cream
• 99% fat free cream of chicken soup
• Low fat cheddar cheese
• Special K Protein Plus Cereal

Healthy “Swellers”

Cheesy Hash Brown Potato Casserole

Serving size: 12 people

2 lbs. Frozen hash brown potatoes (cubed style), partially thawed

2 (10.75 oz.)  Cans Cream of Chicken Soup, 99% fat free
16 oz. Low-fat sour cream
1 tsp. Onion flakes
¼  tsp. Sea Salt
2 cups Low-fat cheddar cheese, grated
Nonstick cooking spray

Topping:

¼ cup  Smart Balance Light Buttery Spread, made with Extra Virgin Olive Oil, melted
2 cups Special K Protein Plus Cereal
 
Preheat oven to 350 degrees; lightly spray a 9 X 13 baking dish with a nonstick cooking spray, coating the bottom and sides.

In a large mixing bowl, combine the soup, sour cream, onion flakes, and salt; stir well.  Add the hash brown potatoes and cheddar cheese; mix to combine.  Pour mixture in the prepared baking dish, and spread evenly.

Prepare the topping in a medium bowl; combine cereal with the melted buttery spread. Top the potato casserole with the cereal mixture, spreading to cover completely.

Bake uncovered in a 350 degree oven for 45 to 60 minutes, until bubbly and the topping is golden brown.