4 oz uncooked orzo
2 tsp olive or canola oil
1 small onion, diced
2 garlic cloves, minced
1 small zucchini, diced
1/2 cup chicken broth
1 can (14-oz) artichoke hearts; drain and cut into 4ths
1 tomato, chopped
1/2 tsp dried oregano
dash of salt
1/4 tsp freshly ground black pepper
1/2 cup crumbled feta cheese
sliced black olives for garnish
Cook the orzo according to package directions but omit any salt for fat. Drain and keep warm.
Heat the oil in a large nonstick skillet over medium heat. Add the onion to the skillet and saute about 5 minutes; add the garlic and cook, stirring 1 minute.
Add the zucchini and the chicken broth to the skillet; reduce heat and simmer 5 minutes; zucchini should be crisp tender. Stir the orzo into the skillet. Add the artichoke hearts, tomato, oregano, salt, and pepper to the skillet and cook, stirring, for another minute or until heated through.
Sprinkle with the feta cheese and olives.
Yield: 6 servings of 1/2 cup each
Per serving: 7 g protein to 23 g carbs. Serve with fish or a lean piece of meat for more protein.