One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lem

• 份量: 6 servings
• 總時間: 40 minutes

食材

1 1/2 tablespoons extra-virgin olive oil

1 cup chopped red onion

6 cloves garlic, minced

1 cup whole-wheat orzo

1 cup chopped sun-dried tomatoes

2 3/4 cups lower-sodium vegetable broth

2 (15-ounce) cans no-salt-added cannellini beans, rinsed

1 teaspoon lemon zest

3 tablespoons lemon juice

3/4 teaspoon salt

1/2 teaspoon dried oregano

1 (5-ounce) package baby spinach

1/4 cup crumbled feta cheese

1/2 cup chopped fresh basil

1/4 cup toasted pine nuts

步驟

Heat 1½ tablespoons oil in a large nonstick skillet over medium heat. Add 1 cup onion; cook, stirring often, until aromatic and translucent, about 8 minutes. Stir in garlic; cook, stirring often, until aromatic, about 1 minute.

Stir in 1 cup orzo and 1 cup sun-dried tomatoes; cook, stirring often, until the orzo is toasted, about 1 minute. Add 2¾ cups broth, 2 cans beans, 3 tablespoons lemon juice, ¾ teaspoons salt and ½ teaspoon oregano; bring to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer until the orzo is al dente, about 15 minutes.

Stir in 5 ounces spinach. Cook, uncovered and stirring often, until the spinach is wilted, about 1 minute. Remove from heat; top with ¼ teaspoon feta, ½ cup basil, ¼ cup pine nuts and 1 teaspoon lemon zest.

營養

• 卡路里: 330 kcal
• 總脂肪: 10 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 7 g
• 反式脂肪: 0 g
• 膽固醇: 6 mg
• 鈉: 672 mg
• 總碳水化合物: 48 g
• 膳食纖維: 11 g
• 總糖: 7 g
• 蛋白質: 17 g