Skip to content

Prawn tomato whole-grain orzo

Whole-grain orzo with prawns, cherry tomatoes, spinach and garlic.

Prawn and tomato orzo dotted with wilted spinach.
501 kcal per servingPrep time: 19 minServings: 2DinnerOne-pan pastaPrawn and tomato

Ingredients

  • 150 g raw peeled prawns
  • 70 g whole-grain orzo
  • 150 g cherry tomatoes, halved
  • 80 g baby spinach
  • 1 garlic clove and parsley

Method

  1. Cook the orzo until al dente and reserve a ladle of cooking water.
  2. Sauté garlic, prawns and tomatoes for 5 minutes until the prawns turn opaque.
  3. Add spinach, orzo and a splash of cooking water and finish with parsley.

Calories in context

At 501 kcal per serving, this dish is about 25% of a 2000 kcal daily reference intake — the standard reference amount used on nutrition labels, not a personal target.

Eaten as the evening meal in a three-meal day, it is one part of a day whose real total depends on your own body, activity level and goals, not on any single recipe. For a calorie range that reflects those, rather than a generic reference figure, the tools below can help.

Calculate daily calorie needsUse the BMI calculator

More recipes like this

Eggplant and lentil bake with bubbling mozzarella.

Eggplant lentil bake

492 kcal per serving
Bowl of chickpea and spinach curry with tomato sauce, rice and cilantro.

Chickpea and spinach curry

490 kcal per serving
Herb meatballs covered with tomato sauce and parsley.

Herb meatballs with tomato sauce

515 kcal per serving
All recipes

This tool is informational and does not constitute a diagnosis or medical advice. Consult a healthcare professional.