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

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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