Orzo with Artichoke Pesto and Grilled Corn

Very Healthy
Health score
59%
Orzo with Artichoke Pesto and Grilled Corn
35 min.
6
607kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • servings pepper black freshly ground
  • cups cherry tomatoes halved 28
  •  ears corn 
  • 0.5 cup flat-leaf parsley leaves fresh
  • cups artichoke hearts frozen thawed
  • clove garlic smashed
  • 0.5 teaspoons kosher salt 
  • servings kosher salt 
  • 0.3 cup juice of lemon fresh
  •  lemon zest 
  • 0.8 cup olive oil extra-virgin
  • tablespoon olive oil extra-virgin
  • 0.5 cup oregano leaves fresh
  • pound orzo pasta 
  • 1.5 cups parmesan grated
  • 0.5 cup walnut halves toasted see Cook's Note

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • knife
  • pot
  • grill
  • grill pan
  • pastry brush

Directions

  1. Watch how to make this recipe.
  2. Bring a large pot of salted water to a boil over high heat.
  3. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, 8 to 10 minutes.
  4. Drain and place in a large serving bowl.
  5. Place a grill pan over medium-high heat or preheat a gas or charcoal grill.
  6. Brush the corn with the oil, using a pastry brush. Grill, turning frequently, until the corn is tender, about 10 minutes. Allow the corn to cool slightly.
  7. Remove the kernels with a large knife and add to the serving bowl.
  8. For the pesto: In a food processor, combine 2 cups artichokes, oil, walnuts, oregano, parsley, lemon juice, garlic, lemon zest, salt and pepper. Blend, scraping down the sides of the bowl, as needed, until the mixture is thick and smooth.
  9. Chop the remaining 1 cup artichoke hearts into 3/4-inch pieces and add to the serving bowl.
  10. Add the pesto, tomatoes and Parmesan. Toss until all the ingredients are coated.
  11. Add salt and pepper to taste and serve.
  12. Cook's Note: To toast the walnuts, preheat the oven to 350 degrees F. Arrange the walnuts in a single layer on a baking sheet.
  13. Bake until lightly toasted, 8 to 10 minutes. Cool completely before using.

Nutrition Facts

Calories607kcal
Protein16.25%
Fat32.9%
Carbs50.85%

Properties

Glycemic Index
36.67
Glycemic Load
23.23
Inflammation Score
-10
Nutrition Score
32.379564868367%

Flavonoids

Cyanidin
0.26mg
Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
10.8mg
Luteolin
0.09mg
Kaempferol
0.08mg
Myricetin
0.76mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:606.81kcal
30.34%
Fat:22.91g
35.24%
Saturated Fat:6.28g
39.23%
Carbohydrates:79.64g
26.55%
Net Carbohydrates:68.93g
25.07%
Sugar:6.1g
6.78%
Cholesterol:17mg
5.67%
Sodium:862.63mg
37.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.46g
50.92%
Vitamin K:114.21µg
108.77%
Manganese:1.67mg
83.59%
Selenium:54.83µg
78.33%
Folate:212.32µg
53.08%
Phosphorus:470.27mg
47.03%
Fiber:10.71g
42.85%
Calcium:425.1mg
42.51%
Vitamin C:31.88mg
38.65%
Magnesium:128.63mg
32.16%
Copper:0.54mg
26.97%
Iron:4.44mg
24.64%
Vitamin A:1170.2IU
23.4%
Potassium:813.1mg
23.23%
Vitamin B2:0.37mg
21.49%
Vitamin B6:0.41mg
20.31%
Zinc:2.82mg
18.8%
Vitamin B3:3.55mg
17.73%
Vitamin B1:0.26mg
17.32%
Vitamin E:2.41mg
16.05%
Vitamin B5:1.08mg
10.76%
Vitamin B12:0.3µg
5%