4
Serves
Preparation time: 20 minutes
Baking time: 20 to 25 minutes
This easy recipe for heart-healthy shrimp is prepared Greek-style, with tomatoes, orzo pasta cooked just until al dente, and tangy reduced-fat feta cheese. Convenient canned artichokes are a surprisingly good source of fiber.
2 teaspoons olive oil
2 garlic cloves, minced
1/2 teaspoon dried oregano
Pinch of crushed red pepper
1 can (14 1/2 ounces/398 milliliters) diced tomatoes (undrained)
1 can (14 1/2 ounces/398 milliliters) reduced-sodium chicken broth
1 cup (6 ounces/170 grams) orzo pasta (See Ingredient Note)
1 can (14 ounces/398 milliliters) artichoke hearts, drained, rinsed, and quartered
1 teaspoon freshly grated lemon zest
Freshly ground pepper to taste
1 pound (450 grams) cooked medium shrimp, tails removed (see Tip)
2 tablespoons chopped fresh parsley
1 cup (3 ounces/85 grams) crumbled reduced-fat feta cheese
1. Preheat the oven to 425°F (220°C). Coat an 8 x 11 1/2-inch (20 x 30-centimeter) baking dish (2-quart/2-liter capacity) with cooking spray.
2. Heat the oil in a large saucepan over medium heat. Add the garlic, oregano, and red pepper. Cook, stirring, until fragrant but not colored, 30 to 60 seconds. Add the tomatoes and mash with a potato masher. Add the broth and bring to a simmer. Stir in the orzo, artichoke hearts, lemon zest, and pepper. Transfer to the baking dish. Cover tightly with aluminum foil.
3. Bake the casserole for 15 minutes. Stir the ingredients in the casserole, then stir in the shrimp. Sprinkle with the parsley, then the feta. Bake, uncovered, until the orzo is firm-tender and the feta starts to melt, 5 to 10 minutes longer. One serving is 1 cup.
Per serving: 273 calories, 27 g protein, 33 g carbohydrates, 6 g fiber, 4 g total fat, 2 g saturated fat, 544 mg sodium.
Tip: To cook shrimp, place in a large saucepan of lightly salted boiling water. Cook until shrimp turn pink, 2 to 3 minutes, then drain. You can also use frozen cooked shrimp. Thaw before using.
Ingredient Note: If possible, use whole wheat orzo for extra fiber and whole grain goodness. It’s not yet widely available in stores, but it is available online at sites such as amazon.com. Find it in stores such as Trader Joe’s, Whole Foods, or other health food stores.