Theperfectpantry.com Calamari, Vegetable And Whole Wheat Orzo Salad Recipes Recipe

Total time: 40 minutes

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 22g per serving. This food is keto-friendly.

How keto-friendly is Theperfectpantry.com Calamari, Vegetable And Whole Wheat Orzo Salad Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Theperfectpantry.com Calamari, Vegetable And Whole Wheat Orzo Salad Recipes Recipe

  • Net Carbs are 10% of calories per serving, at 22g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Theperfectpantry.com Calamari, Vegetable And Whole Wheat Orzo Salad Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 184 g )
Amount Per Serving
Calories: 212
Total Fat: 8g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 132mg
Sodium: 425mg
Total Carbohydrates: 23g
Dietary Fiber: 1g
Sugar: 2g
Protein: 13g
Calcium: 49mg Iron: 2mg
Potassium: 357mg Vitamin A: 27mcg
Vitamin C: 10mg Vitamin D: 0mcg

Ingredients

  • 1 cup whole wheat orzo
  • 1 bay leaf
  • 1/2 tsp fresh thyme leaves
  • 1/4 tsp dried oregano
  • 1/2 lb squid, bodies cleaned, tubes cut into rings
  • 3 Tbsp sherry vinegar
  • 2 Tbsp extra-virgin olive oil
  • 1 clove garlic, minced
  • 1/2 tsp Dijon mustard
  • kosher salt
  • black pepper
  • 1 medium tomato, diced
  • 1 small Persian cucumber, or 1/4 of a large English seedless cucumber, diced
  • 1 small Persian cucumber, or 1/4 of a large English seedless cucumber, diced
  • 1 small Persian cucumber, or 1/4 of a large English seedless cucumber, diced
  • 1 Tbsp chopped fresh flat-leaf parsley
  • 3 large basil leaves, roughly chopped

Instructions

Visit Theperfectpantry.com's website to view the recipe instructions. (Via Edamam)