Lemon-Parsley Orzo

Dairy Free
Health score
15%
Lemon-Parsley Orzo
45 min.
4
171kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 14 ounce less-sodium chicken broth fat-free canned
  • tablespoons parsley fresh chopped
  •  garlic clove minced
  • 1.5 teaspoons lemon rind grated
  • teaspoons olive oil 
  • cup orzo pasta) (rice-shaped uncooked
  • 0.8 cup plum tomatoes seeded finely chopped ( 2)
  • 0.3 teaspoon salt 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Bring broth and orzo to a boil in a medium saucepan; cover, reduce heat, and simmer 7 minutes or until tender.
  2. Remove from heat; let stand 5 minutes.
  3. While orzo cooks, heat oil in a small nonstick skillet over medium heat.
  4. Add tomato, garlic, salt, and pepper; saut 2 minutes.
  5. Combine with orzo and remaining ingredients.

Nutrition Facts

Calories171kcal
Protein13.9%
Fat14.98%
Carbs71.12%

Properties

Glycemic Index
43.5
Glycemic Load
11.81
Inflammation Score
-5
Nutrition Score
8.8621740444847%

Flavonoids

Naringenin
0.3mg
Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.07mg
Myricetin
0.37mg
Quercetin
0.28mg

Nutrients percent of daily need

Calories:171.26kcal
8.56%
Fat:2.85g
4.38%
Saturated Fat:0.4g
2.49%
Carbohydrates:30.44g
10.15%
Net Carbohydrates:28.52g
10.37%
Sugar:2.37g
2.64%
Cholesterol:0mg
0%
Sodium:556.99mg
24.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.95g
11.9%
Selenium:26µg
37.15%
Vitamin K:37.76µg
35.97%
Manganese:0.44mg
21.87%
Vitamin C:9.94mg
12.05%
Vitamin A:539.13IU
10.78%
Phosphorus:95.03mg
9.5%
Copper:0.16mg
8.05%
Fiber:1.93g
7.7%
Vitamin B3:1.49mg
7.45%
Magnesium:27.26mg
6.82%
Potassium:235.52mg
6.73%
Vitamin B6:0.12mg
5.77%
Iron:0.91mg
5.08%
Folate:17.58µg
4.39%
Zinc:0.66mg
4.39%
Vitamin B1:0.06mg
4.06%
Vitamin E:0.59mg
3.92%
Vitamin B5:0.34mg
3.37%
Vitamin B12:0.2µg
3.31%
Vitamin B2:0.06mg
3.26%
Calcium:22.07mg
2.21%
Source:My Recipes