Low-Fat Recipes

Pasta: Low-fat Cilantro Orzo and Beef

Ingredients
3 cups beef broth
1-1/2 cups uncooked orzo pasta (9 ounces)
1 can (12 ounces) vacuum-packed whole kernel corn, undrained
1 can (4 ounces) chopped green chilies, undrained
2 teaspoons olive or vegetable oil
1/2 pound extra-lean beef for stir fry, cut into strips
1 medium bell pepper, cut into 1/4-inch strips
1/4 cup chopped fresh cilantro

Instructions

Mix broth, pasta, corn and chilies in 2-quart saucepan. Heat to boiling; reduce heat. Cover and simmer about 10 minutes or until pasta is just tender; remove from heat. Let stand about 5 minutes or until almost all liquid is absorbed.

While pasta mixture is cooking, spray 10-inch nonstick skillet with cooking spray. Add oil and heat over medium-high heat. Cook beef and bell pepper in skillet about 5 minutes, stirring occasionally, until beef is brown,

Stir beef mixture into pasta mixture. Stir in cilantro.

Yield: 6 servings.

Nutritional information per serving: 230 cal (35 cal from fat), 4 g fat (1 g sat. fat), 20 mg chol, 700 mg sodium, 36 g carbo, 2 g dietary fiber, 15 g protein.