Whole Wheat Orzo Casserole with Salmon, Asparagus, and Feta

Whole Wheat Orzo Casserole with Salmon, Asparagus, and Feta

recipe by

200
calories
14
ingredients
6
servings
3.6353

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Ingredients

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 lb asparagus trimmed and cut into 1 1/2 inch pieces
2 tsps rub fish, for rubbing salmon, I like Szeged Fish Rub, but use any brand you have on hand
1 cup low-fat cottage cheese rinsed with cold water so only the curds remain
1/4 cup sliced green onions thinly
1/2 tsp beau monde seasoning or Bon Appetit Seasoning
2 tbsps grated parmesan cheese freshly, optional, for topping the casserole

Nutrition Facts

200
calories
6
g fat
3
g sugar
Amount Per Serving (recipe is 6 servings)
Calories 200
Calories From Fat 50
% Daily Value*
Total Fat 6g
9%
Saturated Fat 3g
15%
Trans Fat g
Cholesterol 15mg
5%
Sodium 450mg
19%
Potassium 200mg
6%
Total Carbohydrates 24g
8%
Dietary Fiber 2g
8%
Sugars 3g
Protein 12g
24%
Vitamin A
10%
Vitamin C
6%
Calcium
15%
Iron
15%

Weight Watchers Points

PointsPlus: 5
SmartPoints: 6