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Tag Archives: parmesan

Parmesan & Garlic Protein Orzo

Posted on June 05, 2019 by

A perfect meatless entrée for your busy nights! 

Ingredients
1 tsp olive oil
2 packets of protein orzo
2 cloves garlic, minced
1 lg shallot or 3 green onions, sliced
2 cups chicken broth
½ cup milk
¼ tsp salt
¼ tsp fresh ground pepper
¾ cup Parmesan cheese, grated
2 cups fresh baby spinach

Directions

  1. Heat oil in skillet and add orzo (uncooked). Stir until slightly browned.
  2. Add garlic and shallots and cook until softened.
  3. Add ½ cup chicken broth until absorbed, then add another ½ cup of broth. Continue until all the broth is absorbed.
  4. Add ½ cup milk and cook until almost absorbed.
  5. Toss in the spinach, salt & pepper. Stir until wilted.
  6. Add ½ cup Parmesan and allow to start to melt.
  7. Divide into bowls and top with remaining cheese.

Makes 2 servings

Nutrition Facts:
Calories                                 355
Total Fat                                 10g
Total Carbohydrates               13g
Dietary Fiber                           3g
Protein                                   41g

Print Recipe: parmesan garlic protein orzo

Parmesan Crusted Broiled Flounder

Posted on October 31, 2014 by

Moist & delicious and ready in minutes!

Parmesan Crusted Broiled Flounder

Parmesan Crusted Broiled Flounder

Ingredients

¼ cup shredded parmesan cheese

2-3 Tbls. mayo

2 tsp. lemon juice

¼ tsp. basil

¼ tsp. pepper

1/8 tsp. onion powder

1/8 tsp. celery salt

½ lb. flounder fillets

 

Directions

  1. Spray baking sheet with cooking spray.
  2. Preheat broiler to low setting.
  3. Rinse fillets and pat dry.
  4. Place fillets on baking sheet.
  5. Mix remaining ingredients in small bowl.
  6. Place baking sheet on top rack under broiler and watch closely.
  7. Broil fillets for 3-4 minutes.
  8. Remove baking sheet from oven and turn fillets.
  9. Top each fillet with equal parts of cheese mixture.
  10. Place back under broiler and allow cheese mixture to bubble and brown. Approx 2-3 minutes.
  11. Serve immediately.

 

Makes 2 servings (recipe is easily multiplied)

Nutrition Facts:

Calories 260

Total Carbohydrates 2g

Dietary Fiber 0g

Protein 20g

Print Recipe – Parmesan Crusted Broiled Flounder