Number of Servings: 5
Serving Size: 1 cup
Ingredients
olive oil 1 1/2 tbsp
chopped shallots 1/2 cup
garlic, chopped 1/2 tbsp
low-fat, low-sodium chicken broth 2 cups
peas, frozen 1/2 lb
water 2 quarts
orzo pasta 1/2 lb
salt 1 tsp
olive oil 1/2 tbsp
shrimp, peeled, veins removed 1/2 lb
sun-dried tomatoes, chopped 1/2 cup
Preparation Instructions
1. Heat 1/2 tbsp of the olive oil in a pan over medium heat. Add the shallots and cook until they are browned. Be careful not to burn them.
2. Add the garlic and stir until it turns opaque. Add the chicken broth and peas. Bring to a simmer for 15 minutes, then remove from heat. Place the mixture into blender or food processor and blend until smooth.
3. In a large pot, bring the 2 quarts of water to a boil. Add the orzo pasta and salt. Stir immediately to prevent the pasta from sticking. Cook until the pasta is done, about 10 to 12 minutes.
4. Heat the remaining olive oil in a large pan over medium-high heat. Add the shrimp and stir quickly to cook. When the shrimp has turned opaque, add the sun-dried tomatoes and toss gently.
5. Mix the pasta and pea puree. Serve the pasta with the shrimp mixture on top.
Exchanges Per Serving
2 1/2 Starch
1 Very Lean Meat
1 Vegetable
1/2 Fat
Nutrition Information Amount Per Serving
Calories 287
Calories from Fat 36
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 65 mg
Sodium 136 mg
Total Carbohydrate 47 g
Dietary Fiber 4 g
Sugars 6 g
Protein 16 g
www.diabetes.org
Serving Size: 1 cup
Ingredients
olive oil 1 1/2 tbsp
chopped shallots 1/2 cup
garlic, chopped 1/2 tbsp
low-fat, low-sodium chicken broth 2 cups
peas, frozen 1/2 lb
water 2 quarts
orzo pasta 1/2 lb
salt 1 tsp
olive oil 1/2 tbsp
shrimp, peeled, veins removed 1/2 lb
sun-dried tomatoes, chopped 1/2 cup
Preparation Instructions
1. Heat 1/2 tbsp of the olive oil in a pan over medium heat. Add the shallots and cook until they are browned. Be careful not to burn them.
2. Add the garlic and stir until it turns opaque. Add the chicken broth and peas. Bring to a simmer for 15 minutes, then remove from heat. Place the mixture into blender or food processor and blend until smooth.
3. In a large pot, bring the 2 quarts of water to a boil. Add the orzo pasta and salt. Stir immediately to prevent the pasta from sticking. Cook until the pasta is done, about 10 to 12 minutes.
4. Heat the remaining olive oil in a large pan over medium-high heat. Add the shrimp and stir quickly to cook. When the shrimp has turned opaque, add the sun-dried tomatoes and toss gently.
5. Mix the pasta and pea puree. Serve the pasta with the shrimp mixture on top.
Exchanges Per Serving
2 1/2 Starch
1 Very Lean Meat
1 Vegetable
1/2 Fat
Nutrition Information Amount Per Serving
Calories 287
Calories from Fat 36
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 65 mg
Sodium 136 mg
Total Carbohydrate 47 g
Dietary Fiber 4 g
Sugars 6 g
Protein 16 g
www.diabetes.org
