Eatingwell Broccoli Rabe & Orzo Salad Recipe

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 11g per serving. This food is keto-friendly.

How keto-friendly is Eatingwell Broccoli Rabe & Orzo Salad? 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 Eatingwell Broccoli Rabe & Orzo Salad Recipe

  • Net Carbs are 7% of calories per serving, at 11g 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.

Eatingwell Broccoli Rabe & Orzo Salad Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 153 g )
Amount Per Serving
Calories: 164
Total Fat: 10g
Saturated Fat: 2g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 8mg
Sodium: 270mg
Total Carbohydrates: 15g
Dietary Fiber: 4g
Sugar: 1g
Protein: 7g
Calcium: 184mg Iron: 3mg
Potassium: 280mg Vitamin A: 161mcg
Vitamin C: 26mg Vitamin D: 0mcg

Ingredients

  • 1/4 cup crumbled feta cheese
  • 2 tablespoons lemon juice
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup orzo, preferably whole-wheat
  • 1/4 teaspoon salt
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons chopped fresh oregano
  • 2 cloves garlic, minced
  • 1 bunch broccoli rabe (about 1 pound), trimmed and chopped

Instructions

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