Orange-Basil Orzo Pilaf

Health score
3%
Orange-Basil Orzo Pilaf
24 min.
10
157kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon butter 
  • 1.3 cups carrots diced finely ( 2 medium)
  • 0.8 cup celery diced finely ( 2 stalks)
  • 0.3 cup basil fresh chopped
  •  garlic cloves minced
  • 0.8 cup onion diced finely ( 1 small)
  • tablespoons orange juice fresh
  • teaspoons orange rind fresh grated
  • 12 ounces orzo pasta uncooked
  • 0.5 teaspoon salt 
  • 32 ounce carton fat-free

Equipment

  • frying pan

Directions

  1. Place broth in a medium sauce-pan; bring broth to a boil.
  2. Add orzo; reduce heat, and simmer 9 minutes or until tender.
  3. Drain.
  4. While orzo cooks, melt butter in a large nonstick skillet over medium heat.
  5. Add carrot and next 3 ingredients; saut 5 to 7 minutes or until tender.
  6. Add cooked orzo, basil, and remaining ingredients; stir well to combine.

Nutrition Facts

Calories157kcal
Protein13.93%
Fat11.03%
Carbs75.04%

Properties

Glycemic Index
38.18
Glycemic Load
11.25
Inflammation Score
-9
Nutrition Score
8.4321739453336%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.41mg
Naringenin
0.07mg
Apigenin
0.22mg
Luteolin
0.1mg
Isorhamnetin
0.6mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
2.52mg

Nutrients percent of daily need

Calories:157.19kcal
7.86%
Fat:1.92g
2.95%
Saturated Fat:0.84g
5.26%
Carbohydrates:29.38g
9.79%
Net Carbohydrates:27.44g
9.98%
Sugar:2.96g
3.29%
Cholesterol:4.82mg
1.61%
Sodium:481.64mg
20.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.45g
10.91%
Vitamin A:2784.47IU
55.69%
Selenium:22.08µg
31.54%
Manganese:0.42mg
21.2%
Phosphorus:81.15mg
8.12%
Fiber:1.95g
7.78%
Vitamin K:7.1µg
6.76%
Copper:0.13mg
6.66%
Magnesium:24mg
6%
Vitamin C:4.61mg
5.58%
Potassium:193.46mg
5.53%
Vitamin B2:0.09mg
5.52%
Vitamin B6:0.1mg
5.05%
Vitamin B3:1mg
5%
Vitamin B1:0.07mg
4.83%
Zinc:0.63mg
4.19%
Folate:15.79µg
3.95%
Iron:0.64mg
3.55%
Calcium:25.64mg
2.56%
Vitamin B5:0.25mg
2.47%
Vitamin E:0.24mg
1.62%
Source:My Recipes