Shrimp and Orzo Casserole

Shrimp and Orzo Casserole - 27g Carbs, 4g Fiber

From: Cooking Club of America CCOA Orzo is an ideal candidate for a baked pasta dish because it doesn't need to be cooked first; simply cover and cook the casserole for 15 minutes before adding the topping.

2 tsp olive oil 2 garlic cloves, minced 1/2 tsp dried oregano Dash crushed red pepper 1 (14 1/2oz) can diced tomatoes, undrained 1 (14oz) can reduced-sodium chicken broth 1 cup orzo (rice-shaped pasta) 1 (14oz) can quartered artichoke hearts, drained 1 tsp grated lemon peel 1/4 tsp freshly ground black pepper 1 lb shelled, de-veined cooked medium shrimp, tails removed* 2 Tbsp chopped fresh parsley 1 cup (4oz) crumbled feta cheese

1. Heat oven to 425 degrees F. Spray 11� x 8-inch (2-quart) baking dish with nonstick cooking spray.

2. In large saucepan, heat oil over medium heat until warm. Add garlic, oregano and red pepper; cook and stir 30 to 60 seconds or until fragrant but not colored. Add tomatoes; mash with potato masher. Add broth; bring to a simmer. Stir in orzo, artichoke hearts, lemon peel and black pepper. Pour into baking dish; cover tightly with foil.

3. Bake 15 minutes; stir. Add shrimp; stir to distribute. Sprinkle with parsley and feta. Bake, uncovered, an additional 5 to 10 minutes or until orzo is tender and feta starts to melt.

TIP: boiling water. Cook 2 to 3 minutes or until shrimp turn pink; drain. Or use frozen, cooked shrimp; thaw shrimp before using.
 * To cook shrimp; place in large saucepan of lightly salted

6 servings

Per Serving: 290 Calories, 8.5g Total Fat (4.5g Saturated Fat), 26g Protein, 845mg sodium, 27g Carbs, 4g Fiber, 170mg Cholesterol, 845mg Sodium

Contributed by :

 * Healthy Recipes For Diabetic Friends Y-Group