Orzo with Peppers and Asparagus

Very Healthy
Health score
69%
Orzo with Peppers and Asparagus
45 min.
4
334kcal

Suggestions

Ingredients

  • pound asparagus ends trimmed cut in thirds
  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup mint leaves mixed fresh chopped
  • tablespoons garlic minced
  • 0.8 teaspoon kosher salt 
  • tablespoons olive oil extra-virgin divided
  • 0.5 cup orange bell pepper thinly sliced
  • cup orzo pasta 
  • 0.3 cup parmesan cheese freshly grated
  • 0.5 cup bell pepper red thinly sliced
  • 0.5 cup bell pepper yellow thinly sliced

Equipment

  • bowl
  • frying pan

Directions

  1. Cook orzo according to package directions.
  2. Drain, rinse, and transfer to a large serving bowl.
  3. Meanwhile, heat 2 tbsp. olive oil in a large frying pan over high heat.
  4. Add peppers, garlic, and asparagus and cook, stirring often, until vegetables are softened and starting to brown, about 3 minutes.
  5. Add warm pepper mixture to cooked orzo, then add herbs, cheese, remaining 2 tbsp. oil, the salt, and pepper, stirring well.
  6. Serve with more parmesan on the side.

Nutrition Facts

Calories334kcal
Protein11.84%
Fat43.64%
Carbs44.52%

Properties

Glycemic Index
58
Glycemic Load
12.79
Inflammation Score
-9
Nutrition Score
24.644347608737%

Flavonoids

Apigenin
8.09mg
Luteolin
0.47mg
Isorhamnetin
6.46mg
Kaempferol
1.65mg
Myricetin
0.66mg
Quercetin
16.21mg

Nutrients percent of daily need

Calories:334.21kcal
16.71%
Fat:16.66g
25.63%
Saturated Fat:3.09g
19.3%
Carbohydrates:38.24g
12.75%
Net Carbohydrates:33.47g
12.17%
Sugar:4.77g
5.31%
Cholesterol:5.44mg
1.81%
Sodium:554.87mg
24.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.17g
20.34%
Vitamin C:94.44mg
114.48%
Vitamin K:119.34µg
113.66%
Vitamin A:2431.84IU
48.64%
Selenium:29.17µg
41.67%
Manganese:0.68mg
34.09%
Vitamin E:3.99mg
26.61%
Folate:93.91µg
23.48%
Iron:3.58mg
19.91%
Phosphorus:192.11mg
19.21%
Fiber:4.77g
19.08%
Copper:0.37mg
18.55%
Vitamin B6:0.35mg
17.73%
Vitamin B1:0.23mg
15.62%
Vitamin B2:0.25mg
14.62%
Potassium:480.98mg
13.74%
Magnesium:47.74mg
11.94%
Vitamin B3:2.36mg
11.8%
Calcium:108.38mg
10.84%
Zinc:1.63mg
10.84%
Vitamin B5:0.68mg
6.83%
Vitamin B12:0.08µg
1.41%
Source:My Recipes