Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.


"The smell and taste of things remain poised a long time, like souls, ready to remind us...."
-Marcel Proust, French author

The refrigerator light goes on...

Red peppers make for a rich, velvety sauce with so few calories. Roasting your own gives the sauce that fresh roasted flavor but you can use bottled peppers for this recipe. Look for bottled peppers packed in water not oil.


Red Pepper Orzo

Servings: 4 | Serving size: about 1 1/2 cups cooked pasta

Cooking Time: 30 Minutes

This recipe can be multiplied by 2.

This keeps fairly well for a day or so. Reheat gently.

5 cloves garlic (minced)
2 red bell peppers
1 tsp extra virgin olive oil
1/4 cup white wine
2 ounces semi-soft goat cheese
1/4 cup 2% milk
1/4 tsp salt
2 quarts water
8 ounces orzo (or gluten-free orzo)
4 tsp pine nuts

Preheat the oven to broil.

Place the pepper in the oven and roast, turning frequently, until blackened on all sides. Remove and place in a brown paper bag. Allow it to cool.

After the peppers are cooled peel them and then seed and mince.

Place the olive oil in a non-stick sauté pan over medium heat. Add the minced garlic and cook slowly. Do not allow to brown.

Add minced peppers and cook slowly until the peppers are soft. Add the white wine and reduce until there is very little liquid.

Place the pepper mixture in a blender with the goat cheese and milk. Blend until smooth. Set aside.

Heat water in a large stock-pot over high heat to a rolling boil add the orzo. Cook about ten minutes until just done. Drain well. (The orzo and sauce can be cooked and kept cool until ready to serve.)

Place a large non-stick skillet over medium-high heat. Add the pine nuts and cook stirring constantly until browned. Add the cooked orzo and heat through. Add the pepper sauce, heat through and serve.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 321 Calories from Fat 63
% Daily Value
Total Fat 7g 11%
    Saturated Fat 3g 14%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 8mg 3%
Sodium 214mg 9%
Total Carbohydrates 50g 17%
    Dietary Fiber 4g 15%
    Sugars 5g
Protein 11g
Vitamin A 54% Vitamin C 177%
Calcium 7% Iron 15%
Vitamin K 7 mcg Potassium 371 mg
Magnesium 53 mg