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Broccoli & Orzo Pasta

Broccoli and Orzo
Servings: 4 • Serving Size: 3/4 cup • Old Points: 3 pts • Points+: 5 pts
Calories: 174.1 • Fat: 4.3 • Carbs: 30.2 • Fiber: 3.8  • Protein: 6.0


  • 4.5 oz uncooked orzo pasta
  • 2 cups of fresh broccoli florets only (no stems)
  • 4 cloves garlic, smashed and finely chopped
  • 3 tsp extra virgin olive oil
  • salt and fresh pepper to taste


Trim stems off broccoli, cut into small pieces and season with salt. Steam covered with a little water until cooked, careful not to overcook. When broccoli is cooked,remove from pan and chop into smaller pieces.

Meanwhile, cook pasta in medium pot of salted water as directed for al dente.Reserve about 1/2 cup liquid before draining. Drain orzo in a colander and add the oil to the pot. Saute garlic a few minutes until golden, add broccoli, season with salt and mix well. Add orzo and stir to combine all. Add a little reserved liquid as needed so pasta isn’t dry. Serve with freshly grated cheese if desired (optional).

Makes 3 cups.


Pan-Grilled Snapper with Orzo Pasta Salad

Pan-Grilled Snapper with Orzo Pasta Salad


4 servings (serving size: 1 fillet and 3/4 cup pasta mixture)


398 calories per serving


• 1 1/2 cups uncooked orzo (rice-shaped pasta)
• Cooking spray
• 4 (6-ounce) red snapper fillets
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 1 1/2 tablespoons minced shallots
• 1 tablespoon chopped fresh parsley
• 1 tablespoon fresh lemon juice
• 2 teaspoons orange juice
• 1 teaspoon Dijon mustard
• 2 1/2 tablespoons extra-virgin olive oil


1.)  Cook pasta according to the package directions, omitting salt and fat. Drain and keep warm.
2.)  Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
3.)  Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, parsley, lemon juice, orange juice, and mustard in a small bowl, stirring well. Slowly add olive oil, stirring constantly with a whisk. Drizzle the shallot mixture over pasta; toss well to coat.

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