Parmesan Orzo and Peas

Health score
10%
Parmesan Orzo and Peas
45 min.
10
136kcal

Suggestions

There is something undeniably comforting about a dish that transforms simple pantry staples into a vibrant, flavorful side that feels gourmet yet requires minimal effort. This Parmesan Orzo and Peas recipe is a perfect example of how a few key ingredients can create a meal that satisfies both the heart and the palate. With a preparation time of just 45 minutes, it is an ideal choice for busy weeknights when you need something quick but impressive for a crowd, serving ten people with ease. The star of the show is the orzo, often called pasta rice, which absorbs the rich, savory broth while taking on a delightful, nutty color as it toasts in the butter. What elevates this dish from ordinary to extraordinary is the clever use of dried tomato bits soaked in hot water; this simple step rehydrates them and infuses the pasta with a deep, concentrated umami sweetness that permeates every bite. The addition of fresh English peas provides a necessary pop of bright green color and a sweet crunch that balances the creaminess of the fat-free milk and the sharp, salty tang of grated Parmesan cheese. Nutritionally, this dish is surprisingly guilt-free, offering only 136 calories per serving while delivering a well-balanced macronutrient profile with a significant boost of protein. It fits seamlessly into any meal plan as a versatile side dish, a light antipasti, or a satisfying starter. Whether you are hosting a family dinner or preparing a snack for guests, this recipe promises a warm, cohesive flavor that brings everyone to the table. The combination of garlic, onion, and the slow-simmered broth creates a savory foundation that makes even the simplest ingredients shine, proving that delicious doesn't have to be complicated.

Ingredients

  • 0.5 cup evaporated milk fat-free
  • 14.5 ounce less-sodium chicken broth fat-free canned
  • teaspoon garlic minced
  • tablespoon butter 
  • cup onion chopped
  • cup orzo pasta uncooked
  • 0.5 cup parmesan cheese grated
  • 1.3 cups peas frozen english
  • 0.3 cup tomato bits dried packed ( without oil)
  • 0.8 cup water hot

Equipment

  • bowl
  • sauce pan

Directions

  1. Combine tomato bits and hot water in a small bowl; let stand 10 minutes.
  2. Drain and set aside.
  3. Melt margarine in a saucepan over medium-high heat.
  4. Add onion and garlic; saut 5 minutes or until tender.
  5. Add orzo, and saut 3 minutes or until orzo is lightly browned.
  6. Add broth, and bring to a boil. Cover, reduce heat, and simmer 12 to 15 minutes or until broth is absorbed and orzo is tender.
  7. Stir in peas, cheese, and milk; cook over medium heat until cheese melts. Stir in tomato; serve immediately.

Nutrition Facts

Calories136kcal
Protein18%
Fat25.87%
Carbs56.13%

Properties

Glycemic Index
17.33
Glycemic Load
6.04
Inflammation Score
-4
Nutrition Score
7.0273912937745%

Flavonoids

Isorhamnetin
0.8mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
3.25mg

Nutrients percent of daily need

Calories:136.41kcal
6.82%
Fat:3.97g
6.12%
Saturated Fat:1.66g
10.4%
Carbohydrates:19.41g
6.47%
Net Carbohydrates:17.16g
6.24%
Sugar:4.82g
5.35%
Cholesterol:8mg
2.67%
Sodium:289.49mg
12.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.22g
12.45%
Selenium:13.07µg
18.68%
Manganese:0.31mg
15.74%
Phosphorus:128.2mg
12.82%
Vitamin C:10.21mg
12.37%
Calcium:95.62mg
9.56%
Fiber:2.24g
8.97%
Potassium:288.3mg
8.24%
Copper:0.15mg
7.46%
Vitamin B2:0.12mg
7.16%
Magnesium:28.12mg
7.03%
Vitamin B1:0.1mg
6.62%
Vitamin B3:1.24mg
6.22%
Vitamin K:6.32µg
6.02%
Vitamin A:294.49IU
5.89%
Zinc:0.86mg
5.76%
Folate:21.76µg
5.44%
Iron:0.94mg
5.21%
Vitamin B6:0.1mg
5.16%
Vitamin B5:0.33mg
3.29%
Vitamin B12:0.17µg
2.85%
Source:My Recipes