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