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| Recipe: Basil Parmesan Orzo with Lemon Peel |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 10 min.
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| Ingredients: |
- 1/2 Lbs. orzo pasta
- 1 clove garlic, minced
- 2 Tbs. fresh basil, finely chopped
- 1/3 cup grated Parmesan cheese
- 1 tsp. lemon peel, grated
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| Cooking Directions: |
Cook orzo in boiling salted water 8-10 minutes or until al dente. Drain well. Remove from heat and let stand 5 minutes, covered. Stir in remaining ingredients and pepper to taste. |
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| Per Serving:
calories 238, fat 2.3g, calories from fat 9%, protein 10.1g, cholesterol 4.8mg, dietary fiber 2.6g
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| Nutrients |
Exchanges |
| Calories |
238 |
Milk Exchanges |
0.0 |
| Protein |
10.1g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
43.1g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.6g |
Bread Exchanges |
2.6 |
| Sugar |
2.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
2.3g |
Lean Meat Exchanges |
0.4 |
| Saturated Fat |
1.3g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
0.7g |
Fat Exchanges |
0.2 |
| Poly-unsaturated Fat |
0.3g |
| % Calories from Fat |
9% |
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|
| Cholesterol |
4.8mg |
| Sodium |
137.7mg |
| Vitamins |
Minerals |
| Vitamin A |
25.7IU |
Calcium |
107.1mg |
| Thiamin (B1) |
0.6mg |
Copper |
0.1mg |
| Riboflavin (B2) |
0.3mg |
Iron |
2.5mg |
| Niacin (B3) |
4.2mg |
Magnesium |
30.8mg |
| Vitamin B6 |
0.1mg |
Manganese |
2.2mg |
| Vitamin B12 |
0.1mcg |
Phosphorus |
117.1mg |
| Vitamin C |
1.2mg |
Potassium |
178.4mg |
| Vitamin E |
0.2IU |
Selenium |
1.8mcg |
| Folate |
11.1mcg |
Sodium |
137.7mg |
| Pantothenic Acid |
0.5mg |
Zinc |
0.7mg |
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