Mediterranean Orzo

Health score
25%
Mediterranean Orzo
15 min.
6
433kcal

Suggestions

Ingredients

  • oz feta cheese with basil and tomato, crumbled
  • 0.3 cup parsley fresh chopped
  • 0.3 cup kalamata olives pitted chopped
  • teaspoons juice of lemon fresh
  • 0.5 teaspoon lemon zest 
  • tablespoons olive oil 
  • ounces orzo pasta uncooked
  • servings grilled ratatouille 

Equipment

    Directions

    1. Prepare orzo pasta according to package directions. Stir in olives, parsley, olive oil, lemon zest, and lemon juice.
    2. Transfer to a serving platter. Spoon warm Grilled Ratatouille over orzo mixture; sprinkle with feta cheese.

    Nutrition Facts

    Calories433kcal
    Protein29.72%
    Fat41.95%
    Carbs28.33%

    Properties

    Glycemic Index
    16.83
    Glycemic Load
    11.77
    Inflammation Score
    -5
    Nutrition Score
    18.217391293982%

    Flavonoids

    Eriodictyol
    0.08mg
    Hesperetin
    0.24mg
    Naringenin
    0.02mg
    Apigenin
    5.39mg
    Luteolin
    0.06mg
    Kaempferol
    0.04mg
    Myricetin
    0.37mg
    Quercetin
    0.01mg

    Nutrients percent of daily need

    Calories:433.11kcal
    21.66%
    Fat:19.88g
    30.59%
    Saturated Fat:7.43g
    46.45%
    Carbohydrates:30.21g
    10.07%
    Net Carbohydrates:28.71g
    10.44%
    Sugar:1.11g
    1.23%
    Cholesterol:97.39mg
    32.46%
    Sodium:586.2mg
    25.49%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:31.7g
    63.39%
    Selenium:50.53µg
    72.18%
    Vitamin K:44.61µg
    42.48%
    Vitamin B3:7.76mg
    38.82%
    Phosphorus:363.85mg
    36.39%
    Vitamin B6:0.57mg
    28.37%
    Vitamin B2:0.47mg
    27.64%
    Calcium:211.23mg
    21.12%
    Zinc:2.94mg
    19.63%
    Manganese:0.38mg
    18.79%
    Vitamin B12:0.89µg
    14.76%
    Vitamin B5:1.37mg
    13.69%
    Magnesium:47.06mg
    11.76%
    Iron:1.98mg
    10.98%
    Vitamin B1:0.15mg
    9.92%
    Potassium:320.62mg
    9.16%
    Copper:0.18mg
    9.03%
    Vitamin A:427.25IU
    8.55%
    Folate:27.47µg
    6.87%
    Vitamin E:1.02mg
    6.78%
    Fiber:1.5g
    6%
    Vitamin C:4.18mg
    5.07%
    Vitamin D:0.15µg
    1.01%
    Source:My Recipes