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Recipe Category / Rice, Risotto, Orzo & Potatoes

Calamari and Spinach Orzo

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Sugar Free Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as SF can be made when it contains less than 0.5 gr of sugars per 100 gr of solid food or 100 ml of liquid food.

Calamari and Spinach Orzo

Method

  • Place a pot over high heat.
  • Quarter the leek and cut into small cubes.
  • Chop the onion and garlic into 1 cm slices.
  • Cut the zucchini in half and then into slices about 1 cm thick
  •  so that it doesn’t lose its flavor while cooking.
  • Add some olive oil to the hot pot and add all of the vegetables.
  • Stir with a wooden spoon and sauté for 5-7 minutes, until they caramelize nicely.
  • Cut the calamari into rounds and cut the tentacles in 2-3 places to make pieces.
  • Add the calamari to the pot with the vegetables and sauté for 5 minutes until light golden.
  • When ready, add the orzo and saute for 2-3 minutes with a wooden spoon. This will help “seal” the orzo so it won’t crack while boiling.
  • Add the wine and wait for it to evaporate.
  • Add the canned chopped tomatoes, lemon zest, lemon juice and stir.
  • Add the stock in 3 batches. Add the first 1/3, stir continuously and lower heat to medium.
  • As soon as the orzo absorbs all of the stock, add another 1/3.
  • Repeat the same process until all of the stock has been added and stir.
  • As soon as all of the stock is absorbed the orzo is ready.
  •  Add the spinach last and stir until all of the ingredients are combined. (The spinach is always added last so that it doesn’t lose its flavor.)
  • Remove from heat and taste before adding any salt because the calamari may release some saltiness.
  • Season with salt and if you want to add more intensity in flavor add pepper, dill, tahini and lemon juice. Stir.
  • To serve, drizzle with some olive oil and sprinkle with some freshly ground pepper.
  • To make the gremolata, beat the almonds and garlic in a food processor until completely ground.
  • Add the parsley and the dill and beat again until it breaks down completely.
  • To finish, add the grated zest of 1 lemon and mix with a spoon.
  • Serve the aromatic gremolata over the spinach and calamari orzo when serving and also to the pot.
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Nutritional
Chart

Nutrition information per portion

646
Calories (kcal)
32 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

23.8
Total Fat (g)
34 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.3
Saturated Fat (g)
16 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

75.0
Total Carbs (g)
29 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

15.6
Sugars (g)
17 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

26.8
Protein (g)
54 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

8.1
Fibre (g)
32 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

2.6
Sodium (g)
43 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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