Directions:
- In a large saucepan melt butter a medium heat. Add onion and garlic , and cook until tender.
- Stir in red pepper and cook for about a minute more.
- Add broth and bring to a boil.
- Add orzo (or rice).
- Reduce heat and simmer covered for 10 minutes (orzo) or 40 minutes (wild rice).
- Combine dairy and flour in a tupperware container. Close the lid and shake briskly to reduce lumps.
- Stir into orzo mixture and cook until slightly thickened and bubbly.
- Stir in pumpkin, heat through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 136.01 Kcal (569 kJ) | ||
| Calories from fat | 98.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.89g | 17% | |
|---|---|---|---|
| Cholesterol | 28.98mg | 10% | |
| Sodium | 419.46mg | 17% | |
| Potassium | 194.68mg | 4% | |
| Total Carbs | 7.06g | 2% | |
| Sugars | 1.21g | 5% | |
| Dietary Fiber | 0.73g | 3% | |
| Protein | 2.29g | 5% | |
| Vitamin C | 9.5mg | 16% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.1mg | 1% | |
| Calcium | 65mg | 7% | |
| Amount Per 100 g | |||
| Calories | 71.23 Kcal (298 kJ) | ||
| Calories from fat | 51.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.7g | 17% | |
|---|---|---|---|
| Cholesterol | 15.17mg | 10% | |
| Sodium | 219.67mg | 17% | |
| Potassium | 101.95mg | 4% | |
| Total Carbs | 3.7g | 2% | |
| Sugars | 0.64g | 5% | |
| Dietary Fiber | 0.38g | 3% | |
| Protein | 1.2g | 5% | |
| Vitamin C | 5mg | 16% | |
| Iron | 0.1mg | 1% | |
| Calcium | 34.1mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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