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Prep 15 minCook 35 minServes 4
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
500 g raw peeled prawns
360 g orzo (dry)
70 ml extra-virgin olive oil (64 g)
1 brown onion, finely chopped (150 g)
3 garlic cloves, chopped (15 g)
400 g canned no-added-salt tomatoes
200 ml reduced-salt fish or vegetable stock (200 g)
830 ml water (830 g)
2 g dried oregano
60 g feta, crumbled
20 ml lemon juice (20 g)
16 g flat-leaf parsley, chopped
Iodised table salt, to taste
Ground black pepper, to taste
Method
Heat the oven to 200C/400F. Warm the oil in a wide ovenproof pan over medium heat and cook the onion for 8 minutes, until soft. Add the garlic and oregano for a minute.
Add the tomatoes, stock and water, crush the whole tomatoes against the pan and bring to the boil.
Stir in the orzo, making sure none of it is stranded above the liquid, and bring back to a simmer.
Transfer the pan to the oven, uncovered, and bake 18-20 minutes, stirring once halfway, until the orzo is tender and the liquid has thickened around it.
Fold the prawns into the hot orzo and return to the oven for 5-6 minutes, until they have turned pink and firm and are opaque right through. They keep cooking in the residual heat, so pull them at that point.
Scatter over the feta, add the lemon juice and parsley and grind over pepper. Taste before adding salt: the feta and prawns bring their own.
Safety and storage
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cooked rice and pasta keep two days rather than three, so this dish takes the shorter time. Cool and cover within two hours, split large amounts into shallow containers, and reheat until steaming hot, at least 60°C.
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Prawn, Tomato & Feta Orzo Bake
Serves 4 · Prep 15 min · Cook 35 min
Orzo baked in a tomato and oregano broth with prawns folded through at the end and feta crumbled over.
Ingredients
500 g raw peeled prawns
360 g orzo (dry)
70 ml extra-virgin olive oil (64 g)
1 brown onion, finely chopped (150 g)
3 garlic cloves, chopped (15 g)
400 g canned no-added-salt tomatoes
200 ml reduced-salt fish or vegetable stock (200 g)
830 ml water (830 g)
2 g dried oregano
60 g feta, crumbled
20 ml lemon juice (20 g)
16 g flat-leaf parsley, chopped
Iodised table salt, to taste
Ground black pepper, to taste
Approximate per serving
2716 kJ / 649.2 kcal · protein 41.7 g · carbohydrate 67.7 g · fibre 5.9 g · fat 21.6 g · sodium 747 mg
Method
Heat the oven to 200C/400F. Warm the oil in a wide ovenproof pan over medium heat and cook the onion for 8 minutes, until soft. Add the garlic and oregano for a minute.
Add the tomatoes, stock and water, crush the whole tomatoes against the pan and bring to the boil.
Stir in the orzo, making sure none of it is stranded above the liquid, and bring back to a simmer.
Transfer the pan to the oven, uncovered, and bake 18-20 minutes, stirring once halfway, until the orzo is tender and the liquid has thickened around it.
Fold the prawns into the hot orzo and return to the oven for 5-6 minutes, until they have turned pink and firm and are opaque right through. They keep cooking in the residual heat, so pull them at that point.
Scatter over the feta, add the lemon juice and parsley and grind over pepper. Taste before adding salt: the feta and prawns bring their own.
Safety and storage
Keeps
2 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cooked rice and pasta keep two days rather than three, so this dish takes the shorter time. Cool and cover within two hours, split large amounts into shallow containers, and reheat until steaming hot, at least 60°C.
Everyday Mediterranean-style cooking, which has promising early evidence in psoriasis and is good eating in its own right. Food like this sits alongside the care your clinician gives you rather than replacing any of it.
