This Recipe was published in 'Cooking The RealAge Way, Turn Back Your Biological Clock with More Than 80 Delicious and Easy Recipes (MICHAEL F. ROIZEN, M.D. and JOHN LA PUMA, M.D.) - p164'
Preparation time: 5 minutes
4 servings
Cooking time: 12 minutes
218 calories per serving, 16% from fat
RealAge effect if eaten 12 times a year:
3.1 days younger
RealAge-effect ingredients:
Garlic, olive oil, spinach, orange zest (folic acid, beta-carotene, calcium, healthy fats, flavonoids)
Ingredients:
• 2 teaspoons garlic-infused or extra-virgin olive oil
• 6 garlic cloves, minced
• 1 cup (6 ounces) orzo (a rice-shaped pasta), uncooked
• 2 cups low-salt chicken broth
• 1 teaspoon dried marjoram
• ¾ teaspoon fennel seeds, slightly crushed
• ¼ teaspoon crushed red pepper flakes
• 1 package (10 ounces) spinach leaves, sliced, or baby spinach leaves
• 1¼ teaspoons salt
• 2 teaspoons freshly shredded orange peel
Preparation:
Heat a Dutch oven or large saucepan over medium-high heat. Add oil and garlic; cook 30 seconds. Stir in orzo; cook 30 seconds. Add broth, marjoram, fennel seeds, and pepper flakes. Simmer uncovered until orzo is tender, 7 to 8 minutes. Stir in spinach, tossing for 1 minute until wilted. Add salt; mix well and transfer to serving plates. Top with orange zest.
Substitutions:
Low-sodium beef or vegetable broth may replace chicken broth. Predictably, beef broth makes for a meatier-tasting side dish, and vegetable broth gives a cleaner flavor.
Tips:
Crushing fennel seeds (and, actually, almost any seed) brings the aromatic oils to the surface and provides extra flavors. Don’t toast these seeds, however, as their delicate perfume will evaporate. Orange zest brightens the dish, adding color and a touch of sweet sourness. If you don’t have an orange, don’t fret; any citrus fruit will do. Use a low-sodium broth so you control the salt content. A touch of red pepper flakes adds zing. If the dish seems to be missing a little something, use ½ rather than ¼ teaspoon of flakes.
Nutritional Analysis
• Total fat (g) 4.0
• Sodium (mg) 841
• Vitamin A (RE) 479
• Fat calories (kc) 36
• Calcium (mg) 86
• Beta-carotene (RE) 2860
• Cholesterol (mg) 14.7
• Magnesium (mg) 66
• Vitamin C (mg) 23
• Saturated fat (g) 0.6
• Zinc (mg) 0.80
• Vitamin E (mg) 1.7
• Polyunsaturated fat (g) 0.6
• Selenium (mcg) 5
• Thiamin B1 (mg) 0.16
• Monounsaturated fat (g) 2.0
• Potassium (mg) 533
• Riboflavin B2 (mg) 0.24
• Fiber (g) 2.4
• Flavonoids (mg) 0.7
• Niacin B3 (mg) 2.7
• Carbohydrates (g) 15.4
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.2
• Sugar (g) 0.4
• Fish (oz) 0
• Folic acid (mcg) 144
• Protein (g) 7.0
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.2
Subscribe to:
Post Comments (Atom)
Popular Recipes
-
Breastfeeding offers a magical opportunity to develop a close, intimate bond with your new baby, and gives him the best possible start to li...
-
Photographs copyright © 2005 by Victoria Pearson Calamari means “squid” in Italian. Italians love squid and they prepare them in lots of ...
-
Topped with curls of Parmesan cheese, this salad has a festive look especially suited for the holidays. For the best flavor, use only real P...
-
Chef Emeril Lagasse is the chef/proprietor of 12 restaurants in locations including New Orleans, Las Vegas, Orlando and Miami. Lagasse ha...
-
There is nothing as comforting as chicken soup. Canja, with countless versions and variations, is served all over Brazil and is regarded as ...
-
Martha Stewart is a bestselling author, magazine publisher, and business magnate. She is also the host of The Martha Stewart Show, the Emmy...
-
Fiber provides its benefits through a complex series of actions in the body. Without getting into a lot a medical details (which I don’t rea...
-
Your new baby will gradually settle into a routine of feeding and sleeping, growing more alert and investigating her world as she stays awak...
-
It can be frustrating when little problems and annoyances raise their heads, making it seem that breastfeeding isn’t the easiest option. The...
-
Tom Douglas is the chef and co-owner (along with his wife, Jackie Cross) of six Seattle restaurants: Dahlia Lounge, Etta’s, Palace Kitchen,...
No comments:
Post a Comment