Orzo Spinach Pan
Orzo Spinach Pan - Greek delicacy in one pan
Healthy, because
Even smarter
Nutritional values
Olives can positively influence the cholesterol level, protect the heart and stimulate the metabolism due to their unsaturated fatty acids.
If you can get some, use whole-grain orzo because it contains more fiber and vital nutrients than the white flour variety.
(Percentage of daily recommendation)
| Calorie | 563 cal. | (27 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 400 μg | (667 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 184 μg | (61 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 818 mg | (20 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 0 mg |
Ingredients
Preparation steps
Cook orzo according to package instructions in plenty of boiling salted water until al dente. Then drain in a colander and leave to drain.
Meanwhile, peel and halve or quarter garlic. Peel and chop shallots. Clean the spring onions, wash and cut into thin rings. Drain olives and cut in half. Wash spinach, spin dry and chop. Coarsely chop almonds. Wash parsley, shake dry and chop.
Heat oil in a frying pan. Add garlic, almonds, green onions and shallots to pan and sauté over medium heat for 2 minutes. Add spinach and saute for 4 minutes. Add olives and drained orzo, mix in and saute for 3-4 minutes.
Season everything with salt, pepper, lemon zest, and juice. Crumble the feta and sprinkle over the orzo with parsley.
