Whole Wheat Orzo Casserole with Salmon, Asparagus, and Feta Recipe | Yummly
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Whole Wheat Orzo Casserole with Salmon, Asparagus, and Feta

KALYN'S KITCHEN
14Ingredients
70Minutes
200Calories
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Ingredients

US|METRIC
6 SERVINGS
  • 1 cup orzo pasta (100% Whole Wheat, or use any small whole wheat pasta shape if you can't find orzo)
  • 2 pieces salmon (skinless, about 6-8 oz. each)
  • 1/2 pound asparagus (trimmed and cut into 1 1/2 inch pieces)
  • 1 tablespoon extra-virgin olive oil
  • asparagus
  • 2 teaspoons rub (fish, for rubbing salmon, I like Szeged Fish Rub, but use any brand you have on hand)
  • 1/2 cup crumbled feta
  • 1 cup low-fat cottage cheese (rinsed with cold water so only the curds remain)
  • 1/4 cup sliced green onions (thinly)
  • 1/2 teaspoon dried dill weed
  • 1/2 teaspoon beau monde seasoning (or Bon Appetit Seasoning)
  • salt
  • fresh ground black pepper
  • 2 tablespoons grated Parmesan cheese (freshly, optional, for topping the casserole)
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    NutritionView More

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    200Calories
    Sodium
    Fat
    Protein
    Carbs
    Fiber
    Calories200Calories from Fat50
    % DAILY VALUE
    Total Fat6g9%
    Saturated Fat3g15%
    Trans Fat
    Cholesterol15mg5%
    Sodium460mg19%
    Potassium210mg6%
    Protein12g24%
    Calories from Fat50
    % DAILY VALUE
    Total Carbohydrate25g8%
    Dietary Fiber2g8%
    Sugars3g6%
    Vitamin A10%
    Vitamin C6%
    Calcium15%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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