Estimated Nutrition (whole recipe, rough)
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Shrimp | 100g cooked | 99 |
| Artichoke | 1 medium (128g) | 60 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tsp olive oil
- 2 garlic cloves, minced
- ½ tsp dried oregano
- dash crushed red pepper
- 1 (14½oz) can diced tomatoes, undrained
- 1 (14oz) can reduced-sodium chicken broth
- 1 cup orzo (rice-shaped pasta)
- 1 (14oz) can quartered artichoke hearts, drained
- 1 tsp grated lemon peel
- ¼ tsp freshly ground black pepper
- 1 lb shelled, de-veined cooked medium shrimp, tails removed
- 2 tbsp chopped fresh parsley
- 1 cup (4oz) crumbled feta cheese
Directions
Heat oven to 425°F.
Spray 11 x 8-inch (2-quart) baking dish with nonstick cooking spray.
In large saucepan, heat oil over medium heat until warm.
Add garlic, oregano and red pepper; cook and stir 30 to 60 seconds or until fragrant but not colored.
Add tomatoes;mash with potato masher.
Add broth; bring to a simmer.
Stir in orzo, artichoke hearts, lemon peel and black pepper.
Pour into baking dish; cover tightly with foil.
Bake 15 minutes; stir.
Add shrimp; stir to distribute.
Sprinkle with parsley and feta.
Bake, uncovered, an additional 5 to 10 minutes or until orzo is tender and feta starts to melt.