Orzo-and-Portobello Casserole

Health score
39%
Orzo-and-Portobello Casserole
45 min.
6
370kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • tablespoons teaspoons basil dried fresh minced
  • cups orzo pasta rice-shaped cooked uncooked ( 2 cups pasta)
  • cups fennel bulb thinly sliced ( 1 large)
  •  garlic cloves minced
  • cups leek sliced
  • cup mushrooms quartered
  • tablespoon olive oil 
  • teaspoon paprika 
  • 0.3 cup parmesan cheese fresh grated
  • 0.1 teaspoon pepper 
  • cups portobello mushroom caps diced
  • ounces sharp provolone cheese shredded
  • 0.3 cup sun-dried tomatoes packed chopped
  • cups sacremento tomato juice 
  • 0.3 cup water boiling

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 40
  2. Combine tomatoes and boiling water in a small bowl; cover and let stand 10 minutes or until tomatoes are soft.
  3. Drain.
  4. Heat oil in a large nonstick skillet over medium heat.
  5. Add tomatoes, leek, mushrooms, and garlic; saute 2 minutes.
  6. Combine mushroom mixture, orzo, and next 6 ingredients (orzo through pepper) in a large bowl; stir well.
  7. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray.
  8. Bake at 400 for 25 minutes.
  9. Sprinkle with cheeses; bake an additional 5 minutes.

Nutrition Facts

Calories370kcal
Protein17.94%
Fat24.22%
Carbs57.84%

Properties

Glycemic Index
78.31
Glycemic Load
21.7
Inflammation Score
-8
Nutrition Score
20.724782653477%

Flavonoids

Eriodictyol
0.31mg
Kaempferol
0.84mg
Myricetin
0.12mg
Quercetin
1.07mg

Nutrients percent of daily need

Calories:370.16kcal
18.51%
Fat:10.13g
15.58%
Saturated Fat:4.56g
28.47%
Carbohydrates:54.43g
18.14%
Net Carbohydrates:49.17g
17.88%
Sugar:9.62g
10.69%
Cholesterol:15.87mg
5.29%
Sodium:244.99mg
10.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.89g
33.77%
Selenium:44.57µg
63.67%
Manganese:0.81mg
40.64%
Vitamin K:41µg
39.05%
Phosphorus:299.49mg
29.95%
Vitamin C:24.43mg
29.61%
Vitamin A:1336.49IU
26.73%
Calcium:252.83mg
25.28%
Copper:0.44mg
22.22%
Potassium:776.28mg
22.18%
Fiber:5.26g
21.02%
Iron:3.66mg
20.34%
Vitamin B3:3.72mg
18.58%
Vitamin B6:0.35mg
17.32%
Folate:68.44µg
17.11%
Magnesium:64.12mg
16.03%
Vitamin B2:0.27mg
16.03%
Zinc:1.94mg
12.93%
Vitamin B5:1.24mg
12.38%
Vitamin B1:0.15mg
9.76%
Vitamin E:1.28mg
8.5%
Vitamin B12:0.35µg
5.78%
Vitamin D:0.23µg
1.56%
Source:My Recipes