Creamy Lemon Orzo

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 can chickpeas (drained and rinsed)

1 tbsp olive oil

1 tbsp paprika

salt and pepper (to taste)

2 tbsp olive oil

1 red onion (minced)

1 tbsp Italian seasoning

3 cloves garlic (minced)

10 spears asparagus (sliced)

¼ cup white wine

1 ½ Cups orzo (dry)

2 cups vegetable broth

1 lemon (juiced)

½ cup coconut milk

1 cup fresh spinach (chopped)

手順

Preheat the oven to 400F and prepare a baking sheet.

Add the chickpeas to the sheet pan, along with the olive oil, paprika, salt & pepper. Toss, and bake for 20 minutes, until crispy.

In the meantime, in a pan over medium heat, add the olive oil, garlic, onion and asparagus spears. Saute until the asparagus is bright green and the onions are translucent.

Add the white one to deglaze the pan, followed by the orzo. Saute for 1 to 2 minutes to “toast” the orzo. Now add the vegetable broth. Bring to a boil, and then lower heat and simmer for an additional 5 minutes.

Add the coconut milk, spinach and lemon juice. Stir until combined and simmer for an additional two minutes.

Top the dish with roasted chickpeas and enjoy. Alternatively, mix half of the chickpeas in, and save the rest for the topping.

栄養

• カロリー: 492.1 kcal
• 脂肪総量: 19.8 g
• 飽和脂肪: 7.2 g
• 不飽和脂肪: 11 g
• ナトリウム: 795.8 mg
• 炭水化物総量: 66.6 g
• 食物繊維: 8.7 g
• 糖質総量: 4.6 g
• タンパク質: 14.4 g