Athenian Orzo

Athenian Orzo

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Potassium Low Calorie Low Sat Fat

Serves Prep Time Total Time
4 30 min 50 min

Directions

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 Instruction

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

  • Serving: Per serving
  • Calories: 397
  • Carbohydrates: 44g
  • Fat: 9g
  • Protein: 34g
  • Dietary Fiber: 4g
  • Saturated Fat: 4g
  • Monounsaturated Fat: 3g
  • Cholesterol: 69mg
  • Potassium: 730mg
  • Sodium: 991mg
  • Exchanges: 2 starch, 2 vegetable, 3 lean meat, 1 fat
  • Carbohydrate Servings: 3

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