Orzo with Ricotta and Broccoli Rabe

Very Healthy
Health score
64%
Orzo with Ricotta and Broccoli Rabe
45 min.
6
420kcal

Suggestions


If you're looking for a delightful and nutritious dish that can be a perfect centerpiece for your lunch or dinner, look no further than Orzo with Ricotta and Broccoli Rabe! This recipe combines the rich, creamy texture of low-fat ricotta cheese with the bold flavors of sautéed garlic and chili flakes, creating a harmonious blend that's sure to excite your palate.

Broccoli rabe, with its slightly bitter taste, pairs beautifully with the tender orzo pasta, while the kalamata olives add a delightful brininess that elevates the dish to new heights. This meal is not only delicious but also boasts a health score of 64, making it a great choice for anyone looking to indulge without the guilt. Each serving packs in about 420 calories, offering a satisfying balance of protein, fats, and carbohydrates.

Ready in just 45 minutes, this recipe serves six, making it ideal for family gatherings or meal prepping for the week ahead. Whether you choose to serve it as a side dish or as the main course, Orzo with Ricotta and Broccoli Rabe is sure to impress. So grab your ingredients, and let’s dive into a cooking adventure that is as rewarding as it is delicious!

Ingredients

  • pound broccoli rinsed ends trimmed coarsely chopped
  • teaspoon chili flakes hot
  • tablespoons garlic minced
  • 0.3 cup kalamata olives pitted chopped
  • 15 oz ricotta cheese low-fat
  • teaspoons olive oil 
  • pound orzo pasta dried
  • servings salt and pepper 

Equipment

  • frying pan

Directions

  1. In a 5- to 6-quart pan over high heat, bring about 3 quarts water to a boil.
  2. Add orzo and cook, stirring occasionally, until tender to bite, 7 to 12 minutes.
  3. Drain, reserving 1 1/2 cups pasta-cooking water. Return orzo to pan.
  4. Meanwhile, heat oil in a 10- to 12-inch frying pan over medium heat.
  5. Add garlic; stir until fragrant but not brown, 1 to 2 minutes.
  6. Add chili flakes and broccoli rabe; stir 3 to 4 minutes.
  7. Add 1 cup of reserved water; simmer until greens are tender to bite, 6 to 8 minutes.
  8. Add broccoli rabe mixture to orzo with ricotta, olives, and remaining 1/2 cup reserved water; mix, adding salt and pepper to taste.

Nutrition Facts

Calories420kcal
Protein19.58%
Fat20.05%
Carbs60.37%

Properties

Glycemic Index
17.33
Glycemic Load
22.98
Inflammation Score
-9
Nutrition Score
24.791739006405%

Flavonoids

Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
1.75mg

Nutrients percent of daily need

Calories:419.77kcal
20.99%
Fat:9.37g
14.42%
Saturated Fat:4.07g
25.46%
Carbohydrates:63.51g
21.17%
Net Carbohydrates:58.69g
21.34%
Sugar:2.61g
2.9%
Cholesterol:21.97mg
7.32%
Sodium:405.56mg
17.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.6g
41.2%
Vitamin K:171.19µg
163.04%
Selenium:60.87µg
86.95%
Manganese:1.05mg
52.48%
Vitamin A:2375.53IU
47.51%
Phosphorus:333.07mg
33.31%
Calcium:299.28mg
29.93%
Folate:85.91µg
21.48%
Vitamin C:16.11mg
19.52%
Fiber:4.82g
19.27%
Zinc:2.65mg
17.64%
Magnesium:69.12mg
17.28%
Iron:3.05mg
16.96%
Vitamin B2:0.28mg
16.5%
Copper:0.29mg
14.63%
Vitamin B6:0.29mg
14.63%
Vitamin B1:0.21mg
14.18%
Vitamin E:1.89mg
12.62%
Potassium:424.96mg
12.14%
Vitamin B3:2.33mg
11.67%
Vitamin B5:0.76mg
7.61%
Vitamin B12:0.21µg
3.43%
Source:My Recipes