Description
A nutritionally robust, weeknight-friendly one-pan meal that captures the essence of coastal Mediterranean cuisine. Succulent shrimp and hearty whole wheat orzo simmer in a vibrant, garlic-infused tomato sauce, finished with fresh lemon and wilted spinach. This dish delivers exceptional flavor without relying on added salt, making it a perfect heart-healthy choice.
Ingredients
Scale
- 4 tablespoons extra virgin olive oil
- 3 large shallots (finely chopped)
- 12 cloves garlic (minced)
- ½ teaspoon red pepper flakes (or to taste)
- ¾ cup dry white wine (like Pinot Grigio or Sauvignon Blanc)
- 1 28-ounce can no-salt-added diced tomatoes
- 3 cups low-sodium vegetable broth
- 1 ½ teaspoons dried oregano
- Freshly ground black pepper
- 2 ¼ cups whole wheat orzo
- 2 pounds large shrimp (peeled and deveined)
- 10 ounces fresh baby spinach
- 1 large lemon (zested and juiced)
- ½ cup chopped fresh parsley (for garnish)
- Lemon wedges (for serving)
Instructions
- In a large Dutch oven or a heavy-bottomed pot, heat the 4 tablespoons of extra virgin olive oil over medium heat. Add the chopped shallots and sauté for 4-5 minutes until softened and translucent. Stir in the minced garlic and red pepper flakes, cooking for another minute until fragrant, being careful not to brown the garlic.
- Pour in the white wine to deglaze the pot, scraping up any flavorful bits from the bottom. Let it bubble and reduce by about half, about 2 minutes.
- Stir in the no-salt-added diced tomatoes, low-sodium vegetable broth, dried oregano, and a generous amount of freshly ground black pepper. Bring the mixture to a lively simmer.
- Add the uncooked whole wheat orzo to the simmering sauce. Stir well to combine, reduce the heat to medium-low, cover the pot, and let it cook for 10-12 minutes. Stir occasionally to prevent sticking. The orzo should be nearly al dente and have absorbed most of the liquid.
- Uncover the pot and arrange the shrimp in a single layer over the orzo, nestling them gently into the sauce. Replace the lid and continue to cook for 3-5 minutes, just until the shrimp are pink, opaque, and cooked through.
- Remove the pot from the heat. Add the fresh baby spinach, lemon zest, and lemon juice. Stir gently until the spinach is just wilted from the residual heat.
- Portion the shrimp and orzo into bowls. Garnish generously with fresh parsley and serve immediately with extra lemon wedges on the side for squeezing.
Notes
- Wine Substitution: If you prefer to cook without wine, you can substitute it with an equal amount of low-sodium vegetable broth and an extra tablespoon of lemon juice to maintain the acidity.
- Whole Wheat Orzo: This type of orzo provides significantly more fiber. It may require a minute or two longer to cook than its refined counterpart; test a piece before adding the shrimp to ensure it’s nearly tender.
Nutrition Facts
Per serving
- Calories: 582 kcal
- Carbohydrates: 71 g
- Dietary Fiber: 11.3 g
- Sugar: 7 g (0 g Added Sugar)
- Protein: 45 g
- Total Fat: 12.9 g
- Saturated Fat: 2.3 g
- Sodium: 377 mg
- Cholesterol: 229 mg
Nutrition
- Calories: 582