Shrimp & Orzo

Health score
22%
Shrimp & Orzo
45 min.
8
467kcal
64.33%sweetness
100%saltiness
82.11%sourness
57.69%bitterness
85.58%savoriness
68.01%fattiness
0%spiciness

Ingredients

  • 28 oz canned tomatoes diced drained canned
  • 0.8 wine dry white
  •  fennel bulb chopped for garnish
  • oz feta cheese crumbled
  • parsley fresh chopped
  •  garlic minced
  • servings lemon wedges for serving
  • chicken broth low-sodium
  • olive oil extra virgin extra-virgin
  •  onion diced finely
  • oregano dried fresh chopped canned (1 t. can be subbed)
  • lb orzo pasta 
  • 0.8 pepper red crushed
  • servings salt and pepper 
  • 1.5 lb shrimp dry deveined peeled
  • 2.5 water 

Equipment

  • oven
  • baking pan
  • dutch oven

Directions

  1. Preheat oven to 400 degrees f. Season the shrimp with salt & pepper, refrigerate until ready to use. Grease a 13x9-inch baking dish.
  2. Heat the oil in a large Dutch oven over medium-high heat until the oil is shimmering.
  3. Add the onion, fennel bulb and 1/2 t. salt. Cook, stirring frequently until the vegetables are softened and starting to brown around the edges, about 10 minutes.
  4. Add the minced garlic and crushed red pepper flakes, cook and stir until the garlic becomes very fragrant, about 30 seconds.
  5. Add the orzo to the vegetables, stir to coat the orzo with oil, continue cooking, stirring fairly constantly, about 4 minutes, until the orzo has a toasty aroma.
  6. Add the wine, cook,stirring constantly, until the liquid evaporates, about 1 minute.
  7. Add the chicken broth, water and 1/4 t. salt. Bring to a boil, then reduce heat, simmer, until the orzo is almost completely tender, about 12 minutes, stirring fairly constantly to prevent sticking and adjusting the heat as necessary to maintain a lively simmer.After the 12 minutes, remove from heat and stir in the shrimp, tomatoes, oregano and 1 T. of the parsley.
  8. Transfer to the prepared baking dish, sprinkle with the feta.
  9. Bake for about 20 minutes, until the shrimp is cooked through and the feta is lightly browned. Before serving, sprinkle with the remaining parsley and the reserved fennel fronds.
  10. Serve with lemon wedges.

Nutrition Facts

Calories467kcal
Protein27.16%
Fat23.36%
Carbs49.48%

Properties

Glycemic Index
35.81
Glycemic Load
20.45
Inflammation Score
-8
Nutrition Score
22.195652173913%

Flavonoids

Malvidin
0.01mg
Catechin
0.17mg
Epicatechin
0.12mg
Eriodictyol
0.53mg
Hesperetin
0.37mg
Naringenin
0.09mg
Apigenin
2.05mg
Luteolin
0.04mg
Isorhamnetin
0.69mg
Kaempferol
0.11mg
Myricetin
0.19mg
Quercetin
2.92mg

Taste

Sweetness:
64.33%
Saltiness:
100%
Sourness:
82.11%
Bitterness:
57.69%
Savoriness:
85.58%
Fattiness:
68.01%
Spiciness:
0%

Nutrients percent of daily need

Calories:466.51kcal
23.33%
Fat:11.9g
18.31%
Saturated Fat:3.99g
24.97%
Carbohydrates:56.72g
18.91%
Net Carbohydrates:51.33g
18.66%
Sugar:8.01g
8.9%
Cholesterol:155.85mg
51.95%
Sodium:714.38mg
31.06%
Alcohol:2.32g
12.88%
Protein:31.13g
62.27%
Selenium:40.32µg
57.6%
Vitamin K:48.78µg
46.46%
Manganese:0.92mg
46.17%
Phosphorus:438.98mg
43.9%
Copper:0.77mg
38.43%
Potassium:893.51mg
25.53%
Calcium:249.8mg
24.98%
Magnesium:97.46mg
24.37%
Fiber:5.39g
21.58%
Vitamin B6:0.41mg
20.49%
Zinc:3.06mg
20.43%
Iron:3.53mg
19.62%
Vitamin C:16.17mg
19.6%
Vitamin B2:0.31mg
18.2%
Vitamin B3:3.52mg
17.58%
Vitamin E:2.52mg
16.77%
Vitamin B1:0.18mg
11.76%
Folate:44.45µg
11.11%
Vitamin A:493.88IU
9.88%
Vitamin B5:0.85mg
8.5%
Vitamin B12:0.42µg
6.97%
Source:Foodista