Greek Baked Orzo

• 分量: 4 servings
• 調理時間: 20 minutes
• 総時間: 50 minutes

材料

2 tablespoons olive oil

1/2 onion, diced

2 garlic cloves, minced

1 red bell pepper, diced

2 cups kale, chopped

2 teaspoons dried oregano

a tiny pinch of red pepper flakes

1 teaspoon kosher salt

3 tablespoons tomato paste

1 cup uncooked orzo

one 14-ounce can diced fire-roasted tomatoes

1-2 cups cooked chicken or chickpeas

2 1/2 cups vegetable or chicken broth

1-2 tablespoons butter (optional)

1/2 cup feta for topping (optional)

3 tablespoons dill for topping (optional)

lemon squeezies for serving (optional)

手順

Preheat the oven to 400 degrees.

In a large oven-safe skillet, heat the oil over medium heat. Add the onion. Saute for 5 minutes or until soft.

Add the garlic, red pepper, kale, oregano, red pepper flakes, and salt. Saute for 5 minutes or until the kale is wilted.

Add the tomato paste. Saute for 1-2 minutes.

Add the orzo, canned tomatoes, chicken or chickpeas, and broth. Bring to a simmer.

Bake for 10-15 minutes until the orzo is soft.

Finish by stirring in butter, crumbling feta over the top, and dusting with some fresh dill, lemon juice, and freshly ground black pepper. YEAH BABY.

栄養

• カロリー: 276
• 脂肪総量: 7.7 g
• 飽和脂肪: 1.4 g
• トランス脂肪: 0 g
• コレステロール: 17.5 mg
• ナトリウム: 500.2 mg
• 炭水化物総量: 38.5 g
• 食物繊維: 3.2 g
• 糖質総量: 5.9 g
• タンパク質: 14.4 g