Orzo & Broccoli Pesto Salad

Orzo & Broccoli Pesto Salad
Fat 62%Carbs 29%Protein 9%
Percent Calories

1 serving of orzo & broccoli pesto salad contains 436 Calories. The macronutrient breakdown is 29% carbs, 62% fat, and 9% protein. This is a good source of protein (19% of your Daily Value), fiber (21% of your Daily Value), and potassium (11% of your Daily Value).

Makes
6 servings
Prep Time
10 minutes
Cook Time
10 minutes

Ingredients

Directions

  1. Bring a large pot of salted water to a boil. Add the orzo and cook according to package instructions. Drain, rinse with cold water, and drain again.
  2. In another pot, bring water to a boil with a pinch of salt. Add the broccoli, cover, and cook for 1-2 minutes until just tender. Drain and rinse under cold water to stop cooking. Drain well.
  3. To make the pesto, combine a little less than half of the broccoli, garlic, most of the pine nuts, Parmesan, salt, and lemon juice in a food processor. Pulse while drizzling in olive oil and creme fraiche until smooth.
  4. Toss the orzo with remaining broccoli, about 2/3 of the pesto, and lemon zest. Adjust seasoning with more lemon juice, salt, or pesto as desired.
  5. Fold in sliced avocado and serve topped with remaining pine nuts.

Nutrition Facts

For 1 serving of orzo & broccoli pesto salad (182g)

NutrientValue%DV
Calories436
Fats31g 40%
Saturated fats6g 30%
Trans fats0g
Cholesterol12mg 4%
Sodium206mg 9%
Carbs32g 12%
Net carbs27g
Fiber6g 21%
Sugar2g
Protein11g
Calcium119mg 12%
Iron2mg 27%
Potassium510mg 11%
Vitamin D0μg 0.1%
Vitamins and Minerals
Alpha carotene26μg
Beta carotene292μg
Caffeine0mg
Choline29mg 5%
Copper0.3mg 34%
Fluoride2μg
Folate (B9)80μg 20%
Lycopene0μg
Magnesium70mg 17%
Manganese2mg 74%
Niacin2mg 11%
Pantothenic acid1mg 19%
Phosphorus197mg 28%
Retinol10μg
Riboflavin (B2)0.2mg 14%
Selenium3μg 6%
Theobromine0mg
Thiamine0.1mg 11%
Vitamin A IU550IU
Vitamin A35μg 4%
Vitamin B120.1μg 2%
Vitamin B60.3mg 20%
Vitamin C71mg 79%
Vitamin D IU1IU
Vitamin D20μg
Vitamin D30μg
Vitamin E4mg 28%
Vitamin K96μg 80%
Zinc2mg 16%
Sugars
Sugar2g
Sucrose1g
Glucose2g
Fructose1g
Lactose0.1g
Maltose0.1g
Galactose0g
Starch0.3g
Fats
Saturated fats6g 30%
Monounsaturated fats13g
Polyunsaturated fats7g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.3g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine0.5g
Lysine0.4g
Methionine0.1g
Phenylalanine0.3g
Proline0.4g
Serine0.4g
Threonine0.2g
Tryptophan0.1g
Tyrosine0.3g
Valine0.4g

Similar Foods