Freezer Meal Recipes / Dinner / Shrimp and Orzo Bake

Shrimp and Orzo Bake

Incorporating seafood is a great way to keep meals lower in calories and fat, but still pleasantly satisfying. This lighter pasta dish is easy to put together and makes the most of simple seasonings and bright flavors. Sprinkled with a handful of feta cheese and a bit of chive, this dish is a memorable and healthy meal.
4 Servings Meet The Cook Print
Shrimp and Orzo Bake

Ingredients

  • 1 cup Orzo
  • 1 tablespoon Olive Oil
  • 1 ¼ cups dice Onion
  • 4 teaspoons mince Garlic, Cloves
  • 1 teaspoon Red Pepper Flakes
  • ½ cups White Cooking Wine
  • 2 cups dice Tomato
  • 1 teaspoon Oregano, Dried
  • 1 tablespoon Chives, Dried
  • 4 ounces Feta Cheese, Fat Free
  • 2 tablespoons Lemon Juice
  • ⅛ teaspoons Salt
  • ⅛ teaspoons Black Pepper
  • ¾ pounds Shrimp, Fresh

Freezer Containers

  • 1 8x8 Baking Pan

Supplies

  • Foils
  • Labels

Nutritional Information

  • 1 serving = 1 cup
  • 242 Calories
  • 4g Fat
  • 1g Sat Fat
  • 135mg Cholesterol
  • 872mg Sodium
  • 442mg Potassium
  • 28g Carbs
  • 4g Fiber
  • 8g Sugar
  • 32g Protein
  • 7 WW+ Points
  • 5 WW SmartPoints

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Cook the orzo according to the directions on the package, until al dente. Drain.
  2. Heat olive oil in a large pan.
  3. Cook onion for 5 minutes.
  4. Add garlic and red pepper flakes, cook 30 seconds.
  5. Add wine, tomatoes and oregano.
  6. Bring to a boil and then reduce heat to a simmer, cooking for five minutes.
  7. Add the chives, feta, and lemon juice and season with salt and pepper, to taste.
  8. Combine shrimp, cooked orzo and tomato mixture.
  9. Divide among baking dishes.
  10. Bake at 425 degrees for 15-20 minutes until shrimp are thoroughly cooked.

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Cook the orzo according to the directions on the package, until al dente. Drain.
  2. Heat olive oil in a large pan.
  3. Cook onion for 5 minutes.
  4. Add garlic and red pepper flakes, cook 30 seconds.
  5. Add wine, tomatoes and oregano.
  6. Bring to a boil and then reduce heat to a simmer, cooking for five minutes.
  7. Add the chives, feta, and lemon juice and season with salt and pepper, to taste.
  8. Combine shrimp, cooked orzo and tomato mixture.
  9. Divide among baking dishes.
  10. Cover, label and freeze.

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Uncover and bake at 425 for 15-20 minutes until shrimp are cooked.

18 Comments

Join the discussion
    1. The lemon juice and feta are sprinkled over top once the mixture is in the baking dishes before baking. The post has been updated to correct the error.

  1. I tried this recipe tonight and the family loved it, but it fails to mention when to put the dried chives in.. other than that it was amazing!

  2. Just confirming that you mix the UNCOOKED shrimp in with the COOKED orzo before baking. Correct?
    Sorry, so learner. 🙂

  3. I made this today and actually did a cold salad version of it. Used all the same ingredients but didnt cook the tomatoes. I also added basil-delish!

  4. What type of onion? Red, Yellow and White are all vastly different in flavor – and I don’t want to mess it up! 🙂

Leave a Reply

Your email address will not be published.

Share56
Tweet
Pin5K
+11
Share