This quick and delicious lemony orzo with zucchini and Parmesan is loaded
with fiber, vitamin C, potassium and antioxidants. All photos by Jessica VanRoo.
As summer winds down and we resume more hectic schedules for work, school and family activities, healthy meals that can be prepared and served in under an hour are essential. These recipes fit the bill perfectly.
“With simple, nutrient-filled ingredients, these dishes will be fan-favorites for both the cook and the family," says Katie Rankell, a registered dietitian and program director of the UCI Health Weight Management Program. "Best of all, they can be made ahead of time and served throughout the week.”
Life can be just a little easier with these low effort, high reward dishes created by Jessica VanRoo, executive chef of the Susan Samueli Integrative Health Institute, part of UCI Health.
Pesto chicken stuffed peppers
The bright colors of this striking and substantial meal signal a bounty of nutrients.
Bell peppers are full of plant pigments called anthocyanins and anthoxanthins, which support heart health by helping to reduce artery-clogging LDL (bad) cholesterol and increase HDL (good) cholesterol, lowering your risk of stroke and heart disease.
Although they are a low in calories — only 24 calories each — bell peppers are also high in vitamins C, A and K1, folate, potassium and many other antioxidants that support eye and immune system health. Plus, they contain vitamin E — vital for healthy nerves and muscles — and they are full of fiber for improved gut health.
The shredded chicken in this recipe contains the amino acid tryptophan, which the body needs to produce the “feel good” hormone serotonin, so essential to maintaining muscle, enzymes and neurotransmitters. Chicken is also rich in many other nutrients, including the trace mineral selenium, which is vital for thyroid health and fertility.
Pesto is made from crushed basil, garlic, Parmesan cheese, olive oil and pine nuts, all ingredients found in heart-healthy Mediterranean diets. But a little goes a long way, both in flavor and calories.
Basil is known to have high levels of vitamin K, which helps keep bones strong and inflammation down. When chopped, garlic releases a beneficial sulfur compound called allicin that can help lower blood pressure and artery-clogging LDL cholesterol. Olive oil and pine nuts are a great source of beneficial unsaturated fats
You can’t go wrong with this easy-to-assemble, fragrant feast for the eyes and body!
Lemony orzo with zucchini and Parmesan
Zucchini, one of summer’s most abundant vegetables, lends itself to a variety of dishes. From breads and casseroles to skewers and stir-fries, this versatile squash adapts beautifully to many flavors and this lemony orzo is no exception.
Loaded with fiber, vitamin C, potassium and carotenoids, zucchini may lower blood pressure and cholesterol as well as reduce other risk factors for heart disease. It’s also full of vitamin A, which supports vision and immune system health.
Whole-wheat orzo — a pasta similar to rice in size, shape and texture — has more fiber and protein than regular orzo, which makes it a healthier choice.
Parmesan cheese adds a tangy, creamy flavor and it is packed with protein and calcium but low in lactose. Adding lemon juice and zest — the yellow outer layer of the skin — infuses the dish with a strong lemon flavor and fragrance while providing another hit of vitamin C and a nuanced finish to the sauce.
Served warm or cold, this one will satisfy your comfort food craving!
Mini blueberry tarts
Although small in size, these tarts are hearty and brimming with blueberries — making for a rich burst of flavor and a healthy dose of nutrients.
Blueberries are a superfood containing many antioxidants that appear to have a beneficial effect on neural pathways, reducing inflammation and improving brain function. They also contain flavonoids that improve blood flow to the brain as well as polyphenols and anthocyanins that help support memory.
Several studies have linked blueberries to a reduction in cellular DNA damage, which is thought to play a leading role in the development of cancer and other diseases.
The whole wheat in the pie crust provides fiber to slow down the rise of insulin as your body processes the sugar. It also assists with gut health and slows digestion so you feel full longer.
Whole wheat also is rich in B vitamins, selenium, manganese, copper, folate and even lutein, which helps with maintaining eye health. In addition, whole wheat contains many antioxidants, including lignans that may help prevent colon cancer.
Consider doubling this recipe since these blueberry tarts are great at any temperature and are easily packed for people on the go.
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