Your Recipe

Broccoli Orzo

Ingredient Amount Calories
Lemon juice 28.8g 6kcal
Broccoli, raw 136.5g 46kcal
Onions 40g 16kcal
Pasta dry 22.75g 84kcal
Olive oil 6.495g 57kcal
Garlic powder 0.775g 3kcal
Tomatoes, sun-dried 40.58g 105kcal

Recipe Tags:

Zone Diet

Recipe Tags:

Food

Recipe Instructions:

1/4 cup Zone PastaRx Orzo
1 1/2 cups Broccoli (frozen)
1/4 cup Onions (frozen)
2 Tbsp Sundries Tomatoes (sliced or chopped)
1/4 tsp Garlic Powder
1/4 tsp Turmeric
Salt and Pepper (to taste)
2 Tbsp Lemon Juice
1 1/2 tsp Dr. Sears’ Zone Extra Virgin Olive Oil

Instructions
Cook Zone PastaRx Orzo as directed add broccoli and onions for last 5 minutes.
Drain. Reserve 1/2 cup of liquid and set aside.
Add orzo back to pan. Stir in remaining ingredients and heat to desired temperature.
Add some reserved pasta water if you want a little “sauce.”

Nutrition Facts
Portion Size 276 g | ml
Amount Per Portion 318
1330
kcal
kilojoules
% Daily Value *
Total Fat 8.7g 11%
Saturated Fat 1.2g 6%
Sodium 92mg 4%
Total Carbohydrate 55g 20%
Dietary Fiber 10g 36%
Sugar 21g
Protein 13g 26%
Vitamin D 0mcg 0%
Calcium 125mg 10%
Iron 5.6mg 31%
Potassium 1970mg 42%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 60.17 mcg 7%
Thiamin [B1] 0.543 mg 45%
Riboflavin [B2] 0.465 mg 36%
Niacin [B3] 6.256 mg 39%
Pantothenic acid [B5] 1.82 mg 36%
Vitamin B6 0.48 mg 28%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 216.266 mcg 0%
Vitamin C 151.78 mg 169%
Vitamin D 0 mcg 0%
Vitamin E 2.085 mg 14%
Vitamin K 160.229 mcg 134%
Betaine 32.399 mg 0%
Choline 76.268 mg 14%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 55 g 20%
Sugars 20.6 g 41%
Dietary fiber 10.1 g 36%
Carbohydrate 32.3 g 0%
Net carbs 34.4g
Aminoacids
Nutrient Amount DV
Alanine 0.417 g 0%
Arginine 0.575 g 0%
Aspartic acid 1.431 g 0%
Cysteine 0.174 g 0%
Glutamic acid 4.028 g 0%
Glycine 0.377 g 0%
Histidine 0.243 g 0%
Isoleucine 0.37 g 0%
Leucine 0.626 g 0%
Lysine 0.484 g 0%
Methionine 0.136 g 0%
Phenylalanine 0.474 g 0%
Proline 0.63 g 0%
Serine 0.47 g 0%
Threonine 0.381 g 0%
Tryptophan 0.136 g 0%
Tyrosine 0.231 g 0%
Valine 0.464 g 0%
Minerals
Nutrient Amount DV
Calcium 125.18 mg 10%
Copper 0.72 mg 80%
Fluoride 4.54 mcg 0%
Iron 5.62 mg 31%
Magnesium 125.77 mg 30%
Manganese 1.31 mg 57%
Phosphorus 294.66 mg 24%
Potassium 1970.12 mg 42%
Selenium 20.44 mcg 37%
Sodium 92.31 mg 4%
Zinc 1.79 mg 16%
Other
Nutrient Amount DV
Water 192.391 g 0%
Ash 6.674 g 0%