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A Mediterranean Delight
A colorful and original variation on traditional pasta, this dish combines cannellini beans and fresh vegetables with orzo pasta. Orzo is a rice-shaped pasta, which cooks nicely with other ingredients and is often used in Greek dishes. The variety of vegetables, herbs and beans supply phytochemicals that interact, protecting you against cancer and other chronic disease. This dish goes well with any meal and is fit to serve to an emperor.
Spinach and Orzo Pasta
4 cups water or fat-free, reduced-sodium
chicken or vegetable broth
1 sprig fresh rosemary
1/2 cup orzo pasta
1 Tbsp. extra virgin olive oil
1 medium onion, chopped
3 cloves garlic, minced
1/2 medium yellow bell pepper, chopped
1/2 medium red bell pepper, chopped
2 cups baby spinach
1 can (15 oz.) cannellini beans, rinsed and
drained
Salt and freshly ground pepper, to taste
1/4 cup crumbled reduced fat feta cheese
1 Tbsp. packed fresh thyme leaves
- In a large pot, bring the water and/or broth to a boil and add the rosemary. Boil for 1 minute, and then remove the rosemary with a slotted spoon. Add the orzo, cook for 10-12 minutes or until tender but firm and drain well. If desired, remove the rosemary leaves from the stem and mix them with the pasta. Meanwhile, in a large skillet, heat the oil. Sauté the onion and garlic for 5 minutes, stirring often.
- Add the bell peppers. Sauté for 3 more minutes. Add the spinach and sauté until it is wilted, about 1 minute. Add the beans and stir until the beans are hot. Stir in the orzo and season it to taste with salt and pepper. Sprinkle with the feta cheese, garnish with thyme and serve.
OPTIONS: Add cooked chicken or shrimp to make this dish a one-pot meal. Try a variety of different veggies such as carrots, zucchini, peas, mushrooms, squash, asparagus, tomatoes, olives and a splash of lemon juice.
Makes 4 servings.
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COMPANY INFORMATION:American Institute for Cancer Research (AICR)
1759 R Street, NW
Washington, DC 20009
United States of America
Phone: 1-(800)-843-8114
Email: recipes@aicr.org
Website: AICR.org
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer prevention and educates the public about the results.
SOURCE: http://www.aicr.org
UPDATED ON: 2/28/2006
NOTE: Information may be out-dated
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