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| Recipe: Basil Parmesan Orzo |
Servings: 4
Preparation Time: 5 min.
Cooking Time: 15 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
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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 237, fat 2.2g, calories from fat 9%, protein 10.1g, cholesterol 4.8mg, dietary fiber 2.5g
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| Nutrients |
Exchanges |
| Calories |
237 |
Milk Exchanges |
0.0 |
| Protein |
10.1g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
43.0g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.5g |
Bread Exchanges |
2.6 |
| Sugar |
2.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
2.2g |
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% |
|
|
| Cholesterol |
4.8mg |
| Sodium |
137.6mg |
| Vitamins |
Minerals |
| Vitamin A |
25.7IU |
Calcium |
106.4mg |
| 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 |
117.0mg |
| Vitamin C |
0.5mg |
Potassium |
177.6mg |
| Vitamin E |
0.2IU |
Selenium |
1.8mcg |
| Folate |
11.0mcg |
Sodium |
137.6mg |
| Pantothenic Acid |
0.5mg |
Zinc |
0.7mg |
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