1 cup of orzo contains 306 Calories. The macronutrient breakdown is 68% carbs, 21% fat, and 12% protein. This is a good source of protein (16% of your Daily Value), fiber (18% of your Daily Value), and potassium (11% of your Daily Value).
- Makes
- 5 cup
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
Ingredients
Olive oil 1 tbsp or 14g
Marinara sauce 3 cup or 771g
Directions
- Set oven to 420F/216C.
- Cook orzo according to the instructions given on the package.
- Set a nonstick skillet on medium heat, add olive oil, garlic, bell peppers, olives and onion. Cook until onions turn brown and slightly translucent, about 3 minutes.
- Add cooked orzo and stir, then reduce heat to low and pour in the marinara. If it is too thick, add a few tablespoons of water. Add in any additions (meatballs, veggies, etc). Remove from the heat and serve or portion
Nutrition Facts
For 1 cup of orzo (234g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 306 | |
| Fats | 7g | 9% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 3mg | 1% |
| Sodium | 768mg | 33% |
| Carbs | 51g | 18% |
| Net carbs | 46g | |
| Fiber | 5g | 18% |
| Sugar | 9g | |
| Protein | 9g | |
| Calcium | 59mg | 6% |
| Iron | 2mg | 29% |
| Potassium | 516mg | 11% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 623μg | |
| Caffeine | 0mg | |
| Choline | 22mg | 4% |
| Copper | 0.1mg | 16% |
| Fluoride | 34μg | |
| Folate (B9) | 22μg | 5% |
| Lycopene | 19529μg | |
| Magnesium | 29mg | 7% |
| Manganese | 0.3mg | 11% |
| Niacin | 6mg | 38% |
| Pantothenic acid | 0.1mg | 3% |
| Phosphorus | 59mg | 8% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 7% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 4% |
| Vitamin A IU | 1039IU | |
| Vitamin A | 53μg | 6% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 23% |
| Vitamin C | 4mg | 5% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 28% |
| Vitamin K | 23μg | 19% |
| Zinc | 0.4mg | 4% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 1g | |
| Glucose | 5g | |
| Fructose | 4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0g | |
| Arginine | 0g | |
| Aspartic acid | 0g | |
| Cystine | 0g | |
| Glutamic acid | 0g | |
| Glycine | 0g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0g | |
| Leucine | 0g | |
| Lysine | 0g | |
| Methionine | 0g | |
| Phenylalanine | 0g | |
| Proline | 0g | |
| Serine | 0g | |
| Threonine | 0g | |
| Tryptophan | 0g | |
| Tyrosine | 0g | |
| Valine | 0g | |