Creamy Leek and Corn Orzo

Health score
3%
Creamy Leek and Corn Orzo
60 min.
6
184kcal

Suggestions

Ingredients

  •  ears corn for milk
  • tablespoons parsley leaves fresh chopped
  • servings kosher salt 
  • tablespoons leek light white green washed finely sliced ( and part only)
  • cup orzo pasta 
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring a medium pot of boiling water to a boil over medium heat. Season the water with salt, then add the orzo and cook to al dente.
  2. Drain, reserving the cooking water.
  3. In another pot of boiling water, over medium heat, blanch the leeks for 1 or 2 minutes, then remove and shock in a bowl of ice water.
  4. Drain and set aside.
  5. In a skillet, over low heat, melt the butter and add the corn and scraped milk from all 4 cobs. Cook for 1 minute and add about 1 cup reserved pasta cooking water. Bring to a simmer and cook until thick and reduced, about 10 minutes, stirring occasionally.
  6. Add more pasta cooking water if gets too dry.
  7. Add the blanched leeks and heat through, about 1 minute.
  8. Add the orzo and toss to combine. Season with salt, to taste.
  9. Transfer the corn and orzo to a serving bowl, garnish with parsley and serve immediately.

Nutrition Facts

Calories184kcal
Protein11.33%
Fat23.45%
Carbs65.22%

Properties

Glycemic Index
17.67
Glycemic Load
7.91
Inflammation Score
-5
Nutrition Score
7.9256521191286%

Flavonoids

Apigenin
2.87mg
Luteolin
0.01mg
Kaempferol
0.28mg
Myricetin
0.22mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:184.3kcal
9.22%
Fat:5.01g
7.71%
Saturated Fat:2.67g
16.67%
Carbohydrates:31.37g
10.46%
Net Carbohydrates:29.15g
10.6%
Sugar:4.82g
5.36%
Cholesterol:10.03mg
3.34%
Sodium:207.52mg
9.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.45g
10.9%
Vitamin K:27.03µg
25.74%
Selenium:16.31µg
23.3%
Manganese:0.38mg
18.86%
Phosphorus:105.99mg
10.6%
Vitamin A:505.47IU
10.11%
Magnesium:38.98mg
9.74%
Folate:38.18µg
9.54%
Fiber:2.22g
8.89%
Vitamin C:7.04mg
8.53%
Vitamin B1:0.12mg
8.19%
Vitamin B3:1.55mg
7.73%
Potassium:244.04mg
6.97%
Copper:0.12mg
5.97%
Vitamin B6:0.12mg
5.78%
Vitamin B5:0.56mg
5.62%
Iron:0.93mg
5.16%
Zinc:0.66mg
4.4%
Vitamin B2:0.05mg
3.17%
Vitamin E:0.28mg
1.86%
Calcium:15.35mg
1.53%