Shrimp and Orzo Bake

Using fish and seafood is a great way to keep meals lower in calories and fat.  Here’s a lighter pasta dish that is easy to assemble and tastes great.  The shrimp keeps it light and just a small amount of feta cheese adds great flavor.  It even looks fancy enough to serve for a special occasion.

Author/Source:

abbi @ Onceamonthmom.com, adapted from Hungry Meets Healthy.  

Ingredients:

• 1 cup orzo
  
• 1 Tbsp. olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 tsp red pepper flakes
• 0.5 cup white wine
• 2 cups tomatoes, chopped
• 1 tsp. oregano
• 1 Tbsp. dried chives
• 0.75 pound shrimp, peeled and deveined
• 4 ounces reduced fat feta cheese
• 2 Tbsp. fresh lemon juice

Directions:

Cook the orzo according to the directions on the package.  Drain.  Heat olive oil in a large pan.  Cook onion for 5 minutes.  Add garlic and red pepper flakes, cook 30 seconds.  Add wine, tomatoes, chives and oregano.  Bring to a boil and then reduce heat to a simmer, cooking for five minutes.  Season with salt and pepper.   Combine shrimp, cooked orzo and tomato mixture.  Divide among baking dishes.  Sprinkle feta and lemon juice over top.  Proceed to freezing directions or bake immediately at 425 for 15-20 minutes until shrimp are thoroughly cooked.   

Freezing Directions:

Prepare baking dishes as listed above and freeze.  To serve, thaw and bake at 425 for 15-20 minutes until shrimp are thoroughly cooked.

Servings: 4

Serving Size = 1 cups.  Calories – 400, Total  Fat – 8.9 g, Total Carbohyrdrates – 40.7 g, Protein – 30.7 g.  Dietary Fiber – 3.5 g WW Plus Points: 9 

**conversion chart image provided by Erik Spiekermann

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This entry was posted on Wednesday, March 21st, 2012 at 8:00 am and is filed under Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.