Menu

Shrimp and Orzo Bake

<p>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.</p>
4 Servings Recipe By

Ingredients

  • 1 cup Orzo
  • 1 tablespoon Olive Oil
  • 1 1/4 cups dice Onion
  • 4 teaspoons mince Garlic, Cloves
  • 1 teaspoon Red Pepper Flakes
  • 1/2 cups White Cooking Wine
  • 2 cups dice Tomato
  • 1 teaspoon Oregano, Dried
  • 1 tablespoon Chives, Dried
  • 4 ounces Feta Cheese Crumbles, Fat Free
  • 2 tablespoons Lemon Juice
  • 1/8 teaspoons Salt
  • 1/8 teaspoons Black Pepper
  • 3/4 pounds Shrimp, Fresh

Freezer Containers

Supplies

Nutritional Information

  • 1 serving = about 1 cup
  • 336 Calories
  • 5g Total Fat
  • 1g Sat Fat
  • 0g Trans Fat
  • 112mg Cholesterol
  • 1159mg Sodium
  • 42g Total Carb
  • 2g Fiber
  • 5g Total Sugars (Includes 0g Added Sugars)
  • 25g Protein
  • 7 WW Freestyle

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. Thaw: In fridge
  2. Uncover and bake at 425 for 15-20 minutes until shrimp are cooked.

© 2024