8g fibreper serving
21g proteinper serving
Baked Feta with Cherry Tomatoes and Orzo
Ingredients
Serves 4- 700gcherry tomatoes
- 1 x 200gblock feta
- 4garlic cloves, sliced
- 4 tbspolive oil
- 2 tspdried oregano
- 1/2 tspchilli flakes
- black pepper
- 350gorzo
- 150gspinach
- 20gbasil leaves, torn
- 1lemon, zest and juice
- fine salt
- 400gchicken breast or 300g raw prawns, griddled (optional)
Method
- Heat the oven to 200C fan. Tip the tomatoes into a baking dish that holds them in a single layer, add the garlic, 3 tablespoons of the olive oil, the oregano, chilli flakes and plenty of pepper and toss. Make a space in the middle and sit the block of feta in it. Drizzle the feta with the last tablespoon of oil.
- Bake for 30 minutes until the tomatoes have burst and their skins are wrinkled and charred in places, and the feta is soft and golden on top.
- In the last 10 minutes, cook the orzo in a large pan of salted boiling water for 8 to 9 minutes until tender. Add the spinach for the final minute so it wilts, then drain, keeping a mugful of the water.
- Take the dish out of the oven and stir the feta into the tomatoes with a fork so it breaks down into the juices and makes a rough, creamy sauce. Add the orzo and spinach, the basil, lemon zest and juice, and enough of the pasta water to loosen. Taste before you salt; feta carries plenty.
- Serve in bowls as it is, or with griddled chicken or prawns on top for a bigger dinner.
Per serving
- kcal
- 630
- protein
- 21.1g
- fibre
- 7.7g
- carbs
- 79.7g
- fat
- 26.2g
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