Contributed By: EatingWell
www.eatingwell.com with permission. Photo by Ken Burris.
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.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Nutrition Content: Good Source of Calcium
Low Fat
Meal Type: Entree
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 Can diced tomatoes
3 tablespoons 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
Preparation
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.
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.
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.
4. Bake, uncovered, until the feta is bubbly, about 10 minutes.
Cook's Notes
Nutrition Information
Calories: 397
;
Total Fat: 9g
;
Saturated Fat: 4g
;
Carbohydrates: 44g
;
Protein: 34g
;
Vitamin A: 15%
;
Vitamin C: 45%
;
Calcium: 243mg
;
Sodium: 991mg
;
Iron: 35%
;
Fiber: 4g