Learn how to make Mediterranean Orzo and Vegetable Pilaf, one of Rita's recipes to reduce colon cancer risk.

Mediterranean Orzo and Vegetable Pilaf


  • ½ cup + 2 tablespoons uncooked whole wheat orzo pasta
  • 2 teaspoons olive oil
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1 small zucchini, diced
  • ½ cup reduced-sodium chicken or vegetable broth
  • 1 (14-ounce) can artichoke hearts, drained and quartered
  • 1 medium tomato, chopped
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt (optional)
  • ¼ teaspoon black pepper
  • ½ cup crumbled reduced-fat feta cheese


  1. Cook orzo according to package directions, omitting any salt or fat. Drain; keep warm.
  2. Heat olive oil in large nonstick skillet over medium heat. Add onion; cook for 5 minutes or until tender. Add garlic; cook and stir for 1 minute.
  3. Add zucchini and broth to skillet. Reduce heat; simmer about 5 minutes or until crisp tender.
  4. Add orzo, artichokes, salt and pepper to skillet. Cook and stir 1 minute or until heated through. Sprinkle each serving with feta cheese.