Mushroom-Rosemary Orzo, Bulger Chicken Salad, and Spinach Chickpea Pasta

Whole in one: add these three recipes to your rotation and you'll increase both your whole-grain intake and your stable of delicious, easy-to-prepare main dishes

Nutrition Action Healthletter, April, 2010 by Kate Sherwood

Mushroom-Rosemary Orzo

Serve it as a main dish with a simple green
salad or as a side dish with roasted or grilled
chicken. Orzo is tiny pasta that's shaped like
rice. If you can't find the whole wheat version
where you shop, try a store like Whole Foods.

3 Tbs. extra-virgin olive oil, divided

1 1/2 lbs. cremini (baby bella) mushrooms,
chopped

6 cloves garlic, minced

1 onion, diced

1 stalk celery, diced

2 sprigs fresh rosemary, leaves removed
and minced

1/2 lb. whole wheat orzo

1 cup Sauvignon Blanc or other dry
white wine

3 cups boiling water

2 cups peas, thawed from frozen
Freshly ground black pepper

3/4 tsp. kosher salt

2 oz. (about 12 Tbs.) freshly grated
Parmesan cheese

In a large skillet over medium-high heat,
saute half the mushrooms in 1 Tbs. of the oil
until well browned, about 5 minutes. Remove
from the pan. Saute the remaining mushrooms
in I Tbs. of the oil until well browned.

Push the mushrooms to one side of the
skillet and add the last 1 Tbs. of oil to the
pan. Saute the garlic, onions, celery, and
rosemary for 2 minutes.

Stir in the orzo and wine and simmer until
all the wine is absorbed. Stir in the boiling
water and simmer vigorously, stirring often,
for 8 minutes. Stir in the reserved mushrooms
and the peas and season with pepper
and up to 3/4 tsp. of salt. Serve with the grated
Parmesan. Serves 4.

PER SERVING (2 cups)

Calories: 510
Total Fat: 16 g
Sat Fat: 4 g
Protein: 22 g
Sodium: 600 mg
Cholesterol: 10 mg
Carbohydrates: 65 g
Fiber: 9 g

Bulgur Chicken Salad

If you don't like the strong taste of arugula,
use baby spinach or mixed salad greens.

1 cup bulgur

1 1/2 cups boiling water

1 lb. boneless, skinless chicken breast
Freshly ground black pepper

3/4 tsp. kosher salt, divided

4 Tbs. extra-virgin olive oil, divided

1/3 cup fresh orange juice

2 Tbs. fresh lemon juice

5 oz. (8 cups) arugula, roughly chopped

2 cups cherry or grape tomatoes,
quartered

4 scallions, thinly sliced

1 avocado, chopped

Put the bulgur into a large bowl, pour in
the boiling water, and cover. Let stand for
10 minutes, then uncover and allow to cool.

Pat the chicken dry with a paper towel
and season with pepper and 1/4 tsp. of salt.
Saute over medium heat in 1 Tbs. of the olive
oil until golden brown on both sides, about
2 minutes per side. Remove the chicken from
the pan, allow it to rest for 5 minutes, then
slice.

Make the dressing by whisking together
the remaining 3 Tbs. of olive oil with the
orange juice, lemon juice, remaining 1/2 tsp.
of salt, and pepper. Add the arugula to the
bowl with the bulgur and toss with the dressing.
Top with the sliced chicken, tomatoes,
scallions, and avocado. Serves 4.

PER SERVING (2 1/2 cups)

Calories: 490
Total Fat: 25 g
Sat Fat: 4 g
Protein: 31 g
Sodium: 460 mg
Cholesterol: 70 mg
Carbohydrates: 40 g
Fiber: 13 g

[ILLUSTRATION OMITTED]

Spinach Chickpea Pasta

If the sundried tomatoes are packed in extra-virgin
olive oil, you can use some instead of
the olive oil called for in the recipe.

1/2 lb. whole wheat fusilli or other pasta

4 Tbs. extra-virgin olive oil, divided

6 cloves garlic, minced

1/2 tsp. red pepper flakes (optional)

1/2 cup sundried tomatoes in oil, drained
and chopped

10 oz. (16 cups) baby spinach

1 15 oz. can no-salt-added chickpeas
Freshly ground black pepper

1/2 tsp. kosher salt

1 oz. (about 6 Tbs.) freshly grated
Parmesan cheese

Boil the pasta according to the package
instructions. Reserve I cup of the pasta water.
Drain the pasta, toss it with I Tbs. of the oil,
and set it aside.

Meanwhile, in a large, deep pan over
medium heat, saute the garlic, red pepper
flakes, and tomatoes in the remaining 3 Tbs.
of oil until the garlic is golden, about 1 minute.
Add the spinach, chickpeas, and reserved
pasta water. (Stir in the spinach in batches if
it doesn't all fit at one time.) Cook while stirring
until all the spinach is wilted.

Toss in the pasta, stir to combine it with
the chickpea mix, and heat through. Season
with pepper and up to 1/2 tsp. of salt. Serve
with the Parmesan. Serves 4.

PER SERVING (2 1/2  cups)

Calories: 510
Total Fat: 20 g
Sat Fat: 3.5 g
Protein: 19 g
Sodium: 530 mg
Cholesterol: 5 mg
Carbohydrates: 71 g
Fiber: 12 g

COPYRIGHT 2010 Center for Science in the Public Interest

COPYRIGHT 2010 Gale, Cengage Learning