High Fiber Mediterranean Orzo with Shrimp
Recipe adapted from Pioneer Woman Magazine.My family loves this recipe, but the amount of sodium in the original recipe is too high for a cardiac diet. With a few ingredient tweaks you can lower the sodium from over a 1000 milligrams in original recipe to under 700 milligrams per serving.You can also boost the fiber by choosing whole wheat orzo. I promise you won't be able to tell the difference.
Equipment
- Toaster Oven
- (6) Wooden Skewers
Ingredients
- ½ tsp Salt and Pepper each
- 12 oz Whole Wheat Orzo
- ½ cup Roasted Garlic Extra Virgin Olive Oil
- ¼ cup White Wine Vinegar
- 1 tsp Dried Oregano
- 11 oz Grape or Cherry Tomatoes cut in half
- ½ cup Kalamata Olives (24 olives), cut in half
- 4 oz Reduced Fat Feta Cheese Crumbles
- ½ cup Fresh Basil chopped
- 1 (15-ounce) can No Salt Added Garbanzo Beans drained and rinsed
- ¼ cup Red Onion chopped
- 1 lb Large Shrimp peeled and deveined
Instructions
Make the Orzo
- Cook the orzo according to package directions for al dente without salt. Drain and rinse under cold water until cool. Place in large bowl and set aside.
- Meanwhile, make the dressing. Whisk the olive oil, vinegar, oregano, garlic, salt and pepper in a medium bowl until combined. Set aside 2 tablespoons in a small bowl and refrigerate until needed for shrimp. Remainder will be add to orzo in next step.
- Combine tomatoes, olives, ½ cup of the feta, basil, garbanzo beans, and red onion into the large bowl with orzo. Stir in the dressing mix. Cover bowl and refrigerate overnight.
Cook the Shrimp
- Toss the shrimp in a bowl with the refrigerated 2 tablespoons dressing. Let marinated for 30 minutes. Meanwhile, soak wooden skewers in water.
- Preheat the broiler. Thread shrimp evenly between the 6 wooden skewers and place on baking sheet. Broil for 2 minutes, then flip the skewers and broil 1 minute more, or until the shrimp is pink and cooked through.
Let's Eat
- Stir the chilled orzo and divide evenly between 6 plates. Top each plate with a shrimp skewer and sprinkle with remaining ½ cup feta.
Nutrition Facts
High Fiber Mediterranean Orzo with Shrimp
Amount per Serving
Calories
547
% Daily Value*
Fat
26
g
40
%
Saturated Fat
5
g
31
%
Cholesterol
110
mg
37
%
Sodium
664
mg
29
%
Carbohydrates
54
g
21
%
Fiber
9
g
38
%
Sugar
2
g
2
%
Protein
24
g
48
%
* Percent Daily Values are based on a 2000 calorie diet.
Food Groups ***Meat = 1.5 servings, Grains = 3 servings, Vegetables = .5 servings
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