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Athenian Orzo

Provided by EatingWell.com

Orzo, a rice-shaped pasta, makes a delightful base for an authentically Greek combination of shrimp, tomatoes and feta. To serve as a side dish, omit the shrimp and drain the tomatoes before adding them.

 

Athenian Orzo

 

 

 

 


RECIPE OVERVIEW

Serves
4
Prep Time
30 min.
Total Time
50 min.
Nutrition Profile: Diabetes Appropriate   Healthy Weight   Heart Healthy   High Calcium   High Potassium   Low Calorie   Low Sat Fat  

 

INGREDIENTS

1 1/2 teaspoons extra-virgin olive oil

1 small onion, chopped

4 cloves garlic, minced

1/4 cup dry white wine

1 28-ounce c diced tomatoes

3 tablespoon chopped fresh parsley, divided

1 tablespoon drained capers

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/2 teaspoon salt, or to taste

Freshly ground pepper, to taste

Pinch of crushed red pepper

1 pound medium shrimp, (30-40 per pound), peeled and deveined

1 cup orzo

1/2 cup crumbled feta cheese

 

COOKING DIRECTIONS

Step 1
Preheat oven to 450°F. Coat a 9-by-13-inch (or other 3-quart) baking dish with cooking spray. Put a large pot of lightly salted water on to boil.

Step 2
Heat oil in a 2-quart saucepan over medium heat. Add onion and garlic and cook, stirring, until softened, 3 to 4 minutes. Add wine and cook for about 1 minute. Stir in tomatoes, 1 1/2 tablespoons parsley, capers, oregano, basil, salt, pepper and crushed red pepper; cook for 5 minutes. Drop in shrimp and cook, stirring, until barely pink, about 2 1/2 minutes.

Step 3
Cook orzo in the boiling water until tender but still firm, 8 to 10 minutes. Drain and transfer to the prepared baking dish. Toss with the tomato-shrimp sauce. Sprinkle with feta and the remaining 1 1/2 tablespoons parsley.

Step 4
Bake, uncovered, until the feta is bubbly, about 10 minutes.

 

NUTRITION INFO

Per serving
Calories: 397
Carbohydrates: 44g
Fat: 9g
Protein: 34g
Dietary Fiber: 4g
Saturated Fat: 4g
Monounsaturated Fat: 3g
Cholesterol: 189mg
Potassium: 730mg
Sodium: 991mg
Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 fat
Carbohydrate Servings: 3

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Shopping List
  • 1. 1 1/2 teaspoons extra-virgin olive oil
  • 2. 1 small onion, chopped
  • 3. 4 cloves garlic, minced
  • 4. 1/4 cup dry white wine
  • 5. 1 28-ounce c diced tomatoes
  • 6. 3 tablespoon chopped fresh parsley, divided
  • 7. 1 tablespoon drained capers
  • 8. 1/2 teaspoon dried oregano
  • 9. 1/2 teaspoon dried basil
  • 10. 1/2 teaspoon salt, or to taste
  • 11. Freshly ground pepper, to taste
  • 12. Pinch of crushed red pepper
  • 13. 1 pound medium shrimp, (30-40 per pound), peeled and deveined
  • 14. 1 cup orzo
  • 15. 1/2 cup crumbled feta cheese
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