Orzo & Broccoli Pesto Salad

Orzo & Broccoli Pesto Salad
Fat 59%Carbs 31%Protein 9%
Percent Calories

1 serving of orzo & broccoli pesto salad contains 409 Calories. The macronutrient breakdown is 31% carbs, 59% fat, and 9% protein. This is a good source of protein (18% of your Daily Value), fiber (21% of your Daily Value), and potassium (11% of your Daily Value).

Makes
6 servings
Prep Time
10 minutes
Cook Time
10 minutes

Ingredients

Directions

  1. Bring a large pot of water to a boil, salt generously. Add the orzo and cook according to package instructions. Drain, rinse with cold water, and drain again.
  2. In the meantime, cook the broccoli. Bring about a cup of water to a boil in a large pot with a pinch of salt. Stir in the broccoli, put the lid on and cook for one to two minutes, just long enough to take the edge off. Quickly drain the broccoli, and run under cold water to stop the cooking. Drain well.
  3. To make the pesto, combine 2 cups of the cooked broccoli, the garlic, most of the nuts, parmesan, 1/4 tsp salt, 2 Tbsp. of the lemon juice and pulse in a food processor. Drizzle in the olive oil and creme fraiche and pulse until smooth.
  4. Toss the orzo, remaining cooked broccoli florets, about 2/3 of the pesto and the lemon zest. Taste it and add what you like - more lemon, salt, the rest of the pesto. Fold in the sliced avocado and top with the remaining nuts.

Nutrition Facts

For 1 serving of orzo & broccoli pesto salad (185g)

NutrientValue%DV
Calories409
Fats28g 36%
Saturated fats5g 25%
Trans fats0.1g
Cholesterol5mg 2%
Sodium127mg 6%
Carbs33g 12%
Net carbs27g
Fiber6g 21%
Sugar2g
Protein10g
Calcium91mg 9%
Iron2mg 26%
Potassium507mg 11%
Vitamin D0μg 0.2%
Vitamins and Minerals
Alpha carotene26μg
Beta carotene292μg
Caffeine0mg
Choline28mg 5%
Copper0.3mg 33%
Fluoride2μg
Folate (B9)80μg 20%
Lycopene0μg
Magnesium65mg 16%
Manganese2mg 67%
Niacin2mg 11%
Pantothenic acid1mg 20%
Phosphorus189mg 27%
Retinol14μg
Riboflavin (B2)0.2mg 14%
Selenium4μg 7%
Theobromine0mg
Thiamine0.1mg 11%
Vitamin A IU565IU
Vitamin A40μg 4%
Vitamin B120.1μg 3%
Vitamin B60.3mg 20%
Vitamin C72mg 80%
Vitamin D IU1IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 27%
Vitamin K95μg 79%
Zinc2mg 16%
Sugars
Sugar2g
Sucrose1g
Glucose3g
Fructose1g
Lactose0.1g
Maltose0.1g
Galactose0g
Starch0.3g
Fats
Saturated fats5g 25%
Monounsaturated fats13g
Polyunsaturated fats7g
Trans fats0.1g
Fatty Acids
Total omega 30.1g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.3g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.4g
Lysine0.3g
Methionine0.1g
Phenylalanine0.3g
Proline0.4g
Serine0.4g
Threonine0.2g
Tryptophan0.1g
Tyrosine0.2g
Valine0.4g

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