Rainbow Chard & Feta Orzo Bowls

You can never have too many main course recipes, so give Rainbow Chard & Fetan Orzo Bowls a try. One serving contains 518 calories, 20g of protein, and 17g of fat. This recipe serves 2. For $2.56 per serving, this recipe covers 37% of your daily requirements of vitamins and minerals. 34 people have made this recipe and would make it again. From preparation to the plate, this recipe takes roughly 45 minutes. It is brought to you by Love & Lemons. If you have Salt & Pepper, orzo, lemon, and a few other ingredients on hand, you can make it. Overall, this recipe earns a super spoonacular score of 99%. If you like this recipe, you might also like recipes such as Rainbow Chard with Pine Nuts and Feta, Rainbow Chard With Figs, Garlic, Pine Nuts & Feta, and Baked Orzo with Chard, Fetan and Dill.

Servings: 2

 

Ingredients:

1 small bunch of chard (about 4-5 leaves)

½ teaspoon dijon mustard

1/3 cup feta cheese

1 clove garlic, minced

3 squeezes of lemon

1 cup uncooked whole wheat orzo

salt & pepper

¼ cup toasted walnuts

Equipment:

frying pan

bowl

pot

Cooking instruction summary:

Prep your chard by slicing off the coarse parts of the stems and dicing them. Coarsely chop the greens and set aside.Cook orzo in a pot of salted boiling water according to package directions (or about 9 minutes).In a medium bowl add 1 tablespoon olive oil, minced garlic, dijon mustard, lemon, salt and pepper. Once your orzo is done cooking, drain it and then add it to this bowl and toss. (the heat of the pasta will gently cook the raw garlic). Taste, adjust seasonings and set aside.In a medium skillet, heat a few teaspoons of olive oil, then add the chard stems, salt and pepper. Next, add the chard leaves and toss until just wilted (less than 2 minutes). Finish with a squeeze of lemon and remove from heat.Assemble bowls with orzo, chard, feta and toasted walnuts.

 

Step by step:


1. Prep your chard by slicing off the coarse parts of the stems and dicing them. Coarsely chop the greens and set aside.Cook orzo in a pot of salted boiling water according to package directions (or about 9 minutes).In a medium bowl add 1 tablespoon olive oil, minced garlic, dijon mustard, lemon, salt and pepper. Once your orzo is done cooking, drain it and then add it to this bowl and toss. (the heat of the pasta will gently cook the raw garlic). Taste, adjust seasonings and set aside.In a medium skillet, heat a few teaspoons of olive oil, then add the chard stems, salt and pepper. Next, add the chard leaves and toss until just wilted (less than 2 minutes). Finish with a squeeze of lemon and remove from heat.Assemble bowls with orzo, chard, feta and toasted walnuts.


Nutrition Information:

Quickview
518k Calories
20g Protein
16g Total Fat
80g Carbs
99% Health Score
Limit These
Calories
518k
26%

Fat
16g
26%

  Saturated Fat
4g
31%

Carbohydrates
80g
27%

  Sugar
9g
10%

Cholesterol
22mg
7%

Sodium
814mg
35%

Get Enough Of These
Protein
20g
40%

Vitamin K
1245µg
1187%

Vitamin A
9319IU
186%

Vitamin C
131mg
159%

Manganese
1mg
91%

Selenium
54µg
78%

Magnesium
203mg
51%

Fiber
10g
42%

Copper
0.79mg
40%

Phosphorus
375mg
38%

Potassium
1047mg
30%

Vitamin B6
0.59mg
29%

Iron
5mg
29%

Calcium
275mg
28%

Vitamin B2
0.45mg
26%

Vitamin E
3mg
22%

Zinc
2mg
19%

Vitamin B1
0.29mg
19%

Folate
74µg
19%

Vitamin B3
2mg
12%

Vitamin B5
1mg
12%

Vitamin B12
0.42µg
7%

covered percent of daily need
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Food Trivia

There are 7,500 varieties of apples grown throughout the world, and if you tried a new variety each day, it would take you 20 years to try them all.

Food Joke

A monastery in the English countryside had fallen on hard times, and decided to establish a business to defray their expenses, such as a bakery or winery. Being English, however, they decided to open a fish-and-chips restaurant. The establishment soon became very popular, attracting people from all over. One city fellow, thinking himself clever, asked one of the brothers standing nearby, "I suppose you're the 'fish friar'?" "No", answered the brother levelly, "I'm the 'chip monk'".

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