2 tea. olive oil
2 garlic cloves, minced
1/2 tea. dried oregano
pinch of red pepper flakes
1 can (14-15 oz.) diced tomatoes
1 can (14-15 oz) chicken broth
1 cup orzo pasta (whole wheat, if possible)
1 can (14 oz.) artichoke hearts, drained and quartered
1 tea. freshly grated lemon zest
black pepper, to taste
1 pound cooked medium shrimp, shells and tails removed
1 cup crumbled, reduced-fat feta cheese
Preheat oven to 425. Coat and 8x11 inch (or 2 qt.) baking dish with cooking spray.
Heat oil in large saucepan. Add garlic, oregano and red pepper. Cook 30-60 seconds, stirring. Add the tomatoes and mash with a fork. Add broth and bring to a simmer. Stir in orzo, artichoke hearts, lemon zest and pepper. Transfer to baking dish. Cover tightly. Bake for 15 minutes. Stir and then stir in shrimp. Sprinkle with parsley, then the feta. Bake, uncovered, until the orzo is firm-tender and the feta starts to melt, 5-10 minutes longer.
One cup is one serving.
27 g protein
33 g carbohydrates
6 g fiber
4 g fat
source: Magic Foods, Barnett, Pelkman and Webb