Garlicky Orzo with Spinach, Fennel, and Orange Zest
|
Preparation time: 5 minutes |
4 servings |
|
Cooking time: 12 minutes |
218 calories per serving, 16% from fat |
|
RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
|
3.1 days younger |
Garlic, olive oil, spinach, orange zest (folic acid, beta-carotene, calcium, healthy fats, flavonoids) |
ingredients
2 teaspoons garlic-infused or extra-virgin olive oil
6 garlic cloves, minced
1 cup (6 ounces) orzo (a rice-shaped pasta), uncooked
2 cups low-salt chicken broth
1 teaspoon dried marjoram
¾ teaspoon fennel seeds, slightly crushed
¼ teaspoon crushed red pepper flakes
1 package (10 ounces) spinach leaves, sliced, or baby spinach leaves
1¼ teaspoons salt 2 teaspoons freshly shredded orange peel
preparation
Heat a Dutch oven or large saucepan over medium-high heat. Add oil and garlic; cook 30 seconds. Stir in orzo; cook 30 seconds. Add broth, marjoram, fennel seeds, and pepper flakes. Simmer uncovered until orzo is tender, 7 to 8 minutes. Stir in spinach, tossing for 1 minute until wilted. Add salt; mix well and transfer to serving plates. Top with orange zest.
substitutions: Low-sodium beef or vegetable broth may replace chicken broth. Predictably, beef broth makes for a meatier-tasting side dish, and vegetable broth gives a cleaner flavor.
tips: Crushing fennel seeds (and, actually, almost any seed) brings the aromatic oils to the surface and provides extra flavors. Don’t toast these seeds, however, as their delicate perfume will evaporate. Orange zest brightens the dish, adding color and a touch of sweet sourness. If you don’t have an orange, don’t fret; any citrus fruit will do. Use a low-sodium broth so you control the salt content. A touch of red pepper flakes adds zing. If the dish seems to be missing a little something, use ½ rather than ¼ teaspoon of flakes.
nutritional analysis
|
Total fat (g) 4.0 |
Sodium (mg) 841 |
Vitamin A (RE) 479 |
|
Fat calories (kc) 36 |
Calcium (mg) 86 |
Beta-carotene (RE) 2860 |
|
Cholesterol (mg) 14.7 |
Magnesium (mg) 66 |
Vitamin C (mg) 23 |
|
Saturated fat (g) 0.6 |
Zinc (mg) 0.80 |
Vitamin E (mg) 1.7 |
|
Polyunsaturated fat (g) 0.6 |
Selenium (mcg) 5 |
Thiamin B1 (mg) 0.16 |
|
Monounsaturated fat (g) 2.0 |
Potassium (mg) 533 |
Riboflavin B2 (mg) 0.24 |
|
Fiber (g) 2.4 |
Flavonoids (mg) 0.7 |
Niacin B3 (mg) 2.7 |
|
Carbohydrates (g) 15.4 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.2 |
|
Sugar (g) 0.4 |
Fish (oz) 0 |
Folic acid (mcg) 144 |
|
Protein (g) 7.0 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.2 |