I confess: I am somewhat of a lazy cook. It is not that I am willing to cut corners and sacrifice good technique; instead, my strategy is to choose unfussy dishes that yield the most pleasure and satisfaction for the least amount of effort, especially in the summer, when I prefer to spend more time outside playing and relaxing than in the kitchen cooking.
For that reason, I am a big fan of what I call the “two-for-one side dish” – a recipe made in one pan that does double duty as a grain and a vegetable.
This lovely, lemony pilaf is a prime example. In it, rice-shaped whole-grain orzo pasta is simmered in a skillet with a bounty of garden vegetables and herbs for a sumptuous side that takes less than 30 minutes to get on the table.
Rather than boiling and draining the orzo, as you would typically cook pasta, here you first toast it in a bit of olive oil, then cook it in broth in the same skillet until it is al dente. As a result, the pasta is enveloped in a sauce thickened with its own starch, which gives it a luxurious, risotto-like texture.
Adding zucchini and shredding it means it cooks in two minutes, integrates seamlessly with the grain and lends pretty flecks of green to the dish. Cherry tomatoes and tender herbs contribute more fresh taste and vegetable nutrition, and a squeeze of lemon juice adds a sunny acidity. Serve it alongside grilled chicken or fish for a flavorful and fulfilling meal.
Krieger’s most recent cookbook is Weeknight Wonders: Delicious, Healthy Dinners in 30 Minutes or Less (Houghton Mifflin Harcourt, 2013). She blogs and offers a weekly newsletter at www.elliekrieger.com.
Orzo Garden Pilaf with Lemon and Herbs
Servings: 4 (makes 3 cups)
Note: Serve it alongside grilled fish or chicken.
Ingredients:
2 tablespoons olive oil
6 scallions, thinly sliced, white and light-green parts only
1 cup whole-wheat orzo pasta
1¾ cups low-sodium chicken or vegetable broth
1 cup cherry tomatoes, cut into quarters
1 cup grated zucchini (6 ounces)
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh basil leaves
1 tablespoon fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Method:
Heat the oil in a large saucepan over medium heat. Once the oil shimmers, stir in the scallions; cook until softened, 1 to 2 minutes. Add the orzo and cook, stirring, for 2 minutes.
Pour in the broth and increase the heat to high; once it comes to a boil, reduce the heat to medium-low, cover and cook for 8 to 9 minutes, or until the orzo is tender and most of the liquid is absorbed.
Stir in the tomatoes and zucchini; cover and cook for 2 minutes. Remove from the heat; stir in the parsley and basil, lemon juice, salt and pepper, and serve.
Nutrition information Per serving: (using low-sodium vegetable broth) 240 calories, 7 g protein, 36 g carbohydrates, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 240 mg sodium, 8 g dietary fiber, 4 g sugar.
By nutritionist and cookbook author Ellie Krieger.
