Braised Spring Vegetables with Orzo and Shrimp
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 436.6
- Total Fat: 10.0 g
- Cholesterol: 121.8 mg
- Sodium: 568.4 mg
- Total Carbs: 53.5 g
- Dietary Fiber: 6.4 g
- Protein: 31.1 g
View full nutritional breakdown of Braised Spring Vegetables with Orzo and Shrimp calories by ingredient
Introduction
This was an experiment, I was looking for something to do with all the beautiful spring vegetables from my farmer's market This was an experiment, I was looking for something to do with all the beautiful spring vegetables from my farmer's marketNumber of Servings: 6
Ingredients
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Two fresh artichokes or 4 baby artichokes
One large fennel bulb
4-5 green onions, chopped into 1 inch pieces
1.5 cups (roughly) of English peas, shelled
1 cup of low-sodium chicken broth
1/8 cup of olive oil
1 lb shrimp, peeled and deveined
2 cups orzo
.5 cup of Parmesan cheese, grated
Directions
1. Shell the peas, set aside.
2. Remove the outer leaves from the artichoke and trim the tough tops. Be aggressive, you want the whole thing to be edible. If using full-sized artichokes, cut them into quarters and remove the fuzzy purple chokes from inside. If using baby artichokes, you can skip that step, just peel off the outer tough leaves and cut into quarters. Save the stems!
3. Remove the feathery top of the fennel bulb, Slice the bulb into thin slices. Chop a few teaspoons of the feathery top and set aside.
4. Chop the green onions into 1 inch pieces.
5. Heat the olive oil over medium-high heat in a large covered pan. Add the artichokes, fennel and green onion and sautee until starting to soften (about 2-3 minutes).
6. Add the chicken broth, reduce to a simmer, cover and let braise for 20 minutes or until the artichoke is just starting to soften. Add the shrimp, cook for 3 more minutes. In the meantime, boil water for the orzo and cook for about 10 minutes (taste to test!)
7. Add the peas, cook for 2 more minutes.
8. Add the cooked orzo to the braised vegetables and then stir in the parmesan cheese. This should melt into the remaining stock and create a lovely cheese sauce, almost like a risotto.
9. Garnish with the reserved fennel and chopped mint, if so desired.
Enjoy!
Number of Servings: 6
Recipe submitted by SparkPeople user SKATCAT.
2. Remove the outer leaves from the artichoke and trim the tough tops. Be aggressive, you want the whole thing to be edible. If using full-sized artichokes, cut them into quarters and remove the fuzzy purple chokes from inside. If using baby artichokes, you can skip that step, just peel off the outer tough leaves and cut into quarters. Save the stems!
3. Remove the feathery top of the fennel bulb, Slice the bulb into thin slices. Chop a few teaspoons of the feathery top and set aside.
4. Chop the green onions into 1 inch pieces.
5. Heat the olive oil over medium-high heat in a large covered pan. Add the artichokes, fennel and green onion and sautee until starting to soften (about 2-3 minutes).
6. Add the chicken broth, reduce to a simmer, cover and let braise for 20 minutes or until the artichoke is just starting to soften. Add the shrimp, cook for 3 more minutes. In the meantime, boil water for the orzo and cook for about 10 minutes (taste to test!)
7. Add the peas, cook for 2 more minutes.
8. Add the cooked orzo to the braised vegetables and then stir in the parmesan cheese. This should melt into the remaining stock and create a lovely cheese sauce, almost like a risotto.
9. Garnish with the reserved fennel and chopped mint, if so desired.
Enjoy!
Number of Servings: 6
Recipe submitted by SparkPeople user SKATCAT.