Individual Shrimp Casseroles

Health score
20%
Individual Shrimp Casseroles
45 min.
2
440kcal

Suggestions

Ingredients

  • 0.5 cup basil fresh shredded
  • tablespoon cooking wine dry white
  • 0.3 cup feta cheese crumbled
  • teaspoons garlic minced
  • 0.3 teaspoon olive oil 
  • 1.5 teaspoons oregano fresh chopped
  • ounces orzo pasta uncooked
  • Dash pepper freshly ground
  • 0.5 pound shrimp fresh unpeeled
  • 0.8 cup tomatoes peeled seeded chopped

Equipment

  • frying pan
  • oven

Directions

  1. Cook orzo according to package directions, omitting salt and fat; drain. Set aside, and keep warm.
  2. Peel and devein shrimp; set aside.
  3. Coat a small nonstick skillet with cooking spray; add oil.
  4. Place over medium-high heat until hot.
  5. Add garlic, and saute 30 seconds.
  6. Add tomato, and saute 2 minutes. Reduce heat to medium.
  7. Add shrimp and wine; saute 2 minutes.
  8. Add basil, oregano, and pepper; saute 2 minutes or until shrimp turns pink.
  9. Combine shrimp mixture and orzo, stirring well. Spoon mixture evenly into 2 (2-cup) casseroles coated with cooking spray.
  10. Sprinkle evenly with feta cheese.
  11. Bake, uncovered, at 500 for 5 minutes or until cheese melts.

Nutrition Facts

Calories440kcal
Protein32.95%
Fat13.31%
Carbs53.74%

Properties

Glycemic Index
129.5
Glycemic Load
22.42
Inflammation Score
-9
Nutrition Score
19.800434921099%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.41mg
Kaempferol
0.06mg
Myricetin
0.12mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:439.6kcal
21.98%
Fat:6.41g
9.86%
Saturated Fat:2.92g
18.24%
Carbohydrates:58.24g
19.41%
Net Carbohydrates:54.49g
19.81%
Sugar:3.54g
3.94%
Cholesterol:199.26mg
66.42%
Sodium:357.26mg
15.53%
Alcohol:0.77g
100%
Alcohol %:0.35%
100%
Protein:35.71g
71.43%
Selenium:48.13µg
68.75%
Manganese:0.97mg
48.27%
Phosphorus:464.82mg
46.48%
Vitamin K:39.51µg
37.63%
Copper:0.73mg
36.49%
Magnesium:96.44mg
24.11%
Calcium:226.39mg
22.64%
Zinc:3.29mg
21.91%
Potassium:656.09mg
18.75%
Vitamin A:887.12IU
17.74%
Fiber:3.75g
14.99%
Vitamin B6:0.29mg
14.54%
Iron:2.6mg
14.47%
Vitamin B2:0.23mg
13.43%
Vitamin C:9.71mg
11.76%
Vitamin B3:1.88mg
9.38%
Folate:34.95µg
8.74%
Vitamin B1:0.12mg
8.3%
Vitamin B5:0.58mg
5.85%
Vitamin E:0.81mg
5.4%
Vitamin B12:0.32µg
5.28%
Source:My Recipes