Nutrition balance score
Good
Glycemic Index
45
Low
Glycemic Load
21
High
Nutrition per serving
Calories629.1 kcal (31%)
Total Fat35 g (50%)
Carbs45.8 g (18%)
Sugars4.4 g (5%)
Protein34.2 g (68%)
Sodium1441.2 mg (72%)
Fiber8.6 g (31%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
In a medium bowl, mix the feta with ¼ teaspoon of the chilli flakes, 2 teaspoons of the fennel seeds and I tablespoon of the oil. Set aside while you cook the orzo.
Step 2
Place a large sauté pan, for which you have a lid, on a medium high heat. Add 2 tablespoons of oil, orzo, ⅛ teaspoon of salt and a good grind of pepper. Fry for 3-4 minutes, stirring frequently, until golden-brown, then remove from the pan and set aside.
Step 3
Return the pan to the same heat and add the remaining 2 tablespoons of oil, ¼ teaspoon of chilli flakes and 2 teaspoons of fennel seeds, the garlic and the orange skin. Fry for I minute, until the garlic starts to lightly brown, then add the tomatoes, stock, 200ml of water, ¾ teaspoon of salt and plenty of pepper.
Step 4
Cook for 2-3 minutes, or until boiling, then stir in the fried orzo.
Step 5
Cover, then lower the heat to medium low and leave to simmer for 15 minutes, stirring once or twice throughout so the orzo is cooked. Remove the lid and cook for a further I-2 minutes, until the consistency is like a risotto. Stir in the prawns for 2-3 minutes until they are pink and cooked. Stir in the basil and serve at once, with the marinated feta sprinkled on top.
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