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Prep Time:20 minsAdditional Time:55 minsTotal Time:1 hr 15 minsServings:6Yield:6 servingJump to Nutrition Facts
Prep Time:20 minsAdditional Time:55 minsTotal Time:1 hr 15 minsServings:6Yield:6 serving
Prep Time:20 mins
Prep Time:
20 mins
Additional Time:55 mins
Additional Time:
55 mins
Total Time:1 hr 15 mins
Total Time:
1 hr 15 mins
Servings:6
Servings:
6
Yield:6 serving
Yield:
6 serving
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients⅓cupdried whole-wheat orzo pasta1mediumeggplant, ends trimmed, cut into 1-inch-thick slices1largered sweet pepper, stemmed, quartered, and seeded2tablespoonsolive oil1 ½teaspoonsfinely shredded lemon peel2tablespoonslemon juice1clovegarlic, minced4tablespoonssnipped fresh oregano½teaspoonsalt¼teaspoonground black pepper½cupPanko breadcrumbs3(5 ounce) cansvery low sodium tuna (water pack), undrained, large pieces broken up1 9-ounce package frozen artichoke hearts, thawed and quartered if needed½cupripe olives, halved¼cupcrumbled feta cheese (1 ounce)1lemon, cut into 6 wedges
Cook Mode(Keep screen awake)
Ingredients
⅓cupdried whole-wheat orzo pasta
1mediumeggplant, ends trimmed, cut into 1-inch-thick slices
1largered sweet pepper, stemmed, quartered, and seeded
2tablespoonsolive oil
1 ½teaspoonsfinely shredded lemon peel
2tablespoonslemon juice
1clovegarlic, minced
4tablespoonssnipped fresh oregano
½teaspoonsalt
¼teaspoonground black pepper
½cupPanko breadcrumbs
3(5 ounce) cansvery low sodium tuna (water pack), undrained, large pieces broken up
1 9-ounce package frozen artichoke hearts, thawed and quartered if needed
½cupripe olives, halved
¼cupcrumbled feta cheese (1 ounce)
1lemon, cut into 6 wedges
DirectionsPreheat oven to 425 degrees F. Coat a 1 1/2-quart au gratin dish with cooking spray; set aside. Cook pasta according to package directions. Drain and set aside.Line a 15x10x1-inch baking pan with foil. Lightly coat both sides of each eggplant slice with cooking spray. Place coated eggplant slices in the prepared baking pan. Add sweet pepper quarters to pan with eggplant slices. Roast, uncovered, for 15 to 20 minutes or until eggplant begins to brown and peppers are just tender. Remove from oven; let cool. Cut eggplant and pepper pieces into 3/4-inch cubes. Reduce oven temperature to 350 degrees F.For lemon dressing, in a small bowl whisk together olive oil, 1 teaspoon of the lemon peel, the lemon juice and garlic. Whisk in 3 tablespoons of the oregano, the salt and black pepper; set aside. In another small bowl combine panko, the remaining 1 tablespoon oregano and the remaining 1/2 teaspoon lemon peel; set aside.In a large bowl combine cooked orzo, eggplant, sweet pepper, tuna, artichoke hearts, olives and feta cheese. Stir in the lemon dressing. Spoon mixture into the prepared baking dish. Cover with foil. Bake in the 350 degrees F oven for 35 to 40 minutes or until heated through. Sprinkle panko mixture over top. Bake, uncovered, for 5 to 8 minutes more or until panko mixture is golden brown. Serve with lemon wedges.Originally appeared: Diabetic Living Magazine
Directions
Preheat oven to 425 degrees F. Coat a 1 1/2-quart au gratin dish with cooking spray; set aside. Cook pasta according to package directions. Drain and set aside.Line a 15x10x1-inch baking pan with foil. Lightly coat both sides of each eggplant slice with cooking spray. Place coated eggplant slices in the prepared baking pan. Add sweet pepper quarters to pan with eggplant slices. Roast, uncovered, for 15 to 20 minutes or until eggplant begins to brown and peppers are just tender. Remove from oven; let cool. Cut eggplant and pepper pieces into 3/4-inch cubes. Reduce oven temperature to 350 degrees F.For lemon dressing, in a small bowl whisk together olive oil, 1 teaspoon of the lemon peel, the lemon juice and garlic. Whisk in 3 tablespoons of the oregano, the salt and black pepper; set aside. In another small bowl combine panko, the remaining 1 tablespoon oregano and the remaining 1/2 teaspoon lemon peel; set aside.In a large bowl combine cooked orzo, eggplant, sweet pepper, tuna, artichoke hearts, olives and feta cheese. Stir in the lemon dressing. Spoon mixture into the prepared baking dish. Cover with foil. Bake in the 350 degrees F oven for 35 to 40 minutes or until heated through. Sprinkle panko mixture over top. Bake, uncovered, for 5 to 8 minutes more or until panko mixture is golden brown. Serve with lemon wedges.
Preheat oven to 425 degrees F. Coat a 1 1/2-quart au gratin dish with cooking spray; set aside. Cook pasta according to package directions. Drain and set aside.
Line a 15x10x1-inch baking pan with foil. Lightly coat both sides of each eggplant slice with cooking spray. Place coated eggplant slices in the prepared baking pan. Add sweet pepper quarters to pan with eggplant slices. Roast, uncovered, for 15 to 20 minutes or until eggplant begins to brown and peppers are just tender. Remove from oven; let cool. Cut eggplant and pepper pieces into 3/4-inch cubes. Reduce oven temperature to 350 degrees F.
For lemon dressing, in a small bowl whisk together olive oil, 1 teaspoon of the lemon peel, the lemon juice and garlic. Whisk in 3 tablespoons of the oregano, the salt and black pepper; set aside. In another small bowl combine panko, the remaining 1 tablespoon oregano and the remaining 1/2 teaspoon lemon peel; set aside.
In a large bowl combine cooked orzo, eggplant, sweet pepper, tuna, artichoke hearts, olives and feta cheese. Stir in the lemon dressing. Spoon mixture into the prepared baking dish. Cover with foil. Bake in the 350 degrees F oven for 35 to 40 minutes or until heated through. Sprinkle panko mixture over top. Bake, uncovered, for 5 to 8 minutes more or until panko mixture is golden brown. Serve with lemon wedges.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)239Calories8gFat24gCarbs20gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
