Amazing Orzo alla Cath Recipe

November 6, 2013 by  
Filed under Recipes

 

Ingredients:

  1. 1 cup whole wheat dry orzo
  2. 2 tsp. Olive oil
  3. 1 onion, chopped
  4. 1 bell pepper, chopped
  5. 3 cloves garlic, minced
  6. ¼ cup white wine
  7. 1 can (28 oz) whole, peeled tomatoes
  8. 2 Tbsp. Fresh parsley
  9. 1 Tbsp. Capers
  10. ½  tsp. Dried oregano
  11. ½ tsp. Dried basil
  12. ¼ tsp. Black pepper
  13. ¼ tsp. Dried red pepper flakes
  14. 1 package frozen spinach, thawed and drained
  15. 450 g medium shelled shrimp
  16. ½ cup light feta

 

Methods:

  1. In a pot, cook 1 in boiling water according to package direction.
  2. In a large skillet, sauté 2-4 for about 3 minutes over medium heat oruntil onion is translucent.
  3. In the same skillet, add 5 and cook for 1 minute.
  4. Break 6 in chunks before adding 6-13 to the skillet. Simmer for 8 minutes, allowing the juices to reduce significantly.
  5. Add 14 & 15 to cook for 2 min then add the cooked orzo and mix well.
  6. Stir in16 right before serving.
  7. Serves 4 – approximately 1.5 cup servings

 

Discussion:

  • This is a delicious and economical meal that you can whip together in 40 minutes or less!
  • This recipe accounts for the protein and starch portion of the plate model. Add 2 cups of vegetables to the plate and you’ve satisfied the plate model.
  • The recipe can be successfully made with barley instead of orzo for a wheat free version or for those of you looking to increase your soluble fibre intake.

Nutrition Facts

Amazing Orzo Alla Cath
4 Servings

Amount Per Serving

Calories 395.9
Total Fat 8.3 g
Saturated Fat 2.6 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 2.0 g
Cholesterol 178.5 mg
Sodium 622.6 mg
Potassium 635.4 mg
Total Carbohydrate 43.9 g
Dietary Fiber 5.4 g
Sugars 2.0 g
Protein 35.7 g