Orzo with Zucchini and Tomato
1 servings of orzo with zucchini and tomato contains 213 Calories. The macronutrient breakdown is 62% carbs, 23% fat, and 14% protein. This has a moderate calorie density, with 196 Calories per 100g.
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Cook the orzo in a large pot of salted water until al dente, following package instructions.
- Reserve about 1/2 cup of the cooking liquid before draining the orzo. Drain the orzo in a colander and add olive oil to the pot.
- Sauté the minced garlic in the pot for 1 minute until fragrant. Add the diced zucchini and tomatoes, season with salt and pepper, and cook for 3 to 4 minutes until tender.
- Add the cooked orzo back into the pot and stir to combine. Add some of the reserved cooking liquid if needed to prevent the pasta from becoming dry.
- Stir in the freshly grated Parmesan cheese and serve.
Nutrition Facts
For 1 servings of orzo with zucchini and tomato (108g)
Nutrient | Value | %DV |
---|---|---|
Calories | 213 | |
Fats | 6g | 7% |
Saturated fats | 1g | 7% |
Trans fats | 0g | |
Cholesterol | 4mg | 1% |
Sodium | 128mg | 6% |
Carbs | 34g | 12% |
Net carbs | 32g | |
Fiber | 2g | 8% |
Sugar | 2g | |
Protein | 8g | |
Calcium | 74mg | 7% |
Iron | 0.3mg | 4% |
Potassium | 153mg | 3% |
Vitamin D | 0μg | 0.1% |
Vitamins and Minerals | ||
Alpha carotene | 16μg | |
Beta carotene | 122μg | |
Caffeine | 0mg | |
Choline | 6mg | 1% |
Copper | 0mg | 4% |
Fluoride | 0.4μg | |
Folate (B9) | 12μg | 3% |
Lycopene | 399μg | |
Magnesium | 12mg | 3% |
Manganese | 0.1mg | 5% |
Niacin | 0.3mg | 2% |
Pantothenic acid | 0.1mg | 3% |
Phosphorus | 58mg | 8% |
Retinol | 11μg | |
Riboflavin (B2) | 0.1mg | 5% |
Selenium | 1μg | 3% |
Theobromine | 0mg | |
Thiamine | 0mg | 3% |
Vitamin A IU | 253IU | |
Vitamin A | 22μg | 2% |
Vitamin B12 | 0.1μg | 3% |
Vitamin B6 | 0.1mg | 8% |
Vitamin C | 10mg | 11% |
Vitamin D IU | 1IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 4% |
Vitamin K | 5μg | 4% |
Zinc | 0.3mg | 3% |
Sugars | ||
Sugar | 2g | |
Sucrose | 0g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 1g | 7% |
Monounsaturated fats | 3g | |
Polyunsaturated fats | 0.4g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.1g | |
Arginine | 0.1g | |
Aspartic acid | 0.2g | |
Cystine | 0g | |
Glutamic acid | 1g | |
Glycine | 0.1g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.1g | |
Leucine | 0.2g | |
Lysine | 0.2g | |
Methionine | 0.1g | |
Phenylalanine | 0.1g | |
Proline | 0.2g | |
Serine | 0.1g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.2g |