One Pan Shrimp Orzo

One Pan Shrimp Orzo

One Pan Shrimp Orzo

Noah Quezada RDN
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Main Course
Cuisine Meal prep
Servings 8 Servings
Calories 439 kcal

Ingredients
  

  • 24 oz Shrimp 680.4 g
  • 2 tsp Smoked Paprika 14.0 g
  • 1 tsp Italian Seasoning 1.0 g
  • 1/2 tsp Salt 3.0 g
  • 1/2 tsp Black Pepper 1.2 g
  • 10 cloves Garlic 30.0 g
  • 24 oz Spinach 680.4 g
  • 16 oz Asparagus 453.6 g
  • 4 tbsp Olive Oil 54.0 g
  • 2/3 cup Sun-Dried Tomato 6.0 g
  • 32 oz Broth (Beef or chicken)
  • 3 cups Cottage Cheese Nonfat 630.0 g
  • 6 cups Orzo Whole Wheat, Cooked in Unsalted Water 840.0 g

Instructions
 

  • Season Shrimp:
  • Use 24 oz cooked shrimp from frozen (680.4 g).
  • Season with 2 tsp smoked paprika (14.0 g), 1 tsp Italian seasoning (1.0 g), 1/2 tsp salt (3.0 g), and 1/2 tsp ground black pepper (1.2 g).
  • Cook Shrimp:
  • Heat 2 tbsp olive oil (27.0 g) in a large skillet over medium-high heat.
  • Add 10 cloves minced garlic (30.0 g) and seasoned shrimp.
  • Cook for about 2 minutes per side until heated through.
  • Remove shrimp from skillet and set aside.
  • Prepare Orzo:
  • In the same skillet, add 2/3 cup chopped sun-dried tomatoes (6.0 g) and 1 tbsp olive oil (13.5 g).
  • Cook over medium heat, stirring, for about 2 minutes until browned.
  • Cook Orzo:
  • Add 6 cups cooked whole wheat orzo (840.0 g).
  • Mix in 8 tsp Better Than Bouillon chicken base (48.0 g) dissolved in 2 cups water.
  • Bring to a boil, reduce heat to medium-low, and simmer for 5-10 minutes, stirring occasionally.
  • Add Vegetables and Cottage Cheese:
  • Stir in 24 oz raw spinach (680.4 g) and 16 oz chopped raw asparagus (453.6 g).
  • Add 3 cups nonfat cottage cheese (630.0 g).
  • Cook on low-medium heat, stirring, until spinach wilts and asparagus is tender.
  • Combine and Finish:
  • Add cooked shrimp back into the skillet.
  • Simmer for about 2 minutes until warmed through.

Notes

Calories: 439
Protein: 40 g
Carbohydrates: 49 g
Fats: 11 g

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.