Greek Beef And Orzo (Lighter Recipe)

1. Cook beef in a 10-inch nonstick skillet over medium-high about 6 minutes, stirring frequently, until brown; drain.

2. Stir in remaining ingredients except yogurt.

3. Heat to boiling; reduce heat.

4. Cover and simmer about 12 minutes, stirring frequently, until liquid is absorbed and pasta is tender.

5. Serve with yogurt.

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Nutrient	Quantity
Total fats	2.9929 g
Protein	93.4942 g
Carbohydrates	15.9187 g
Energy	477.2076 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0882 g
Water	667.9534 g
Aspartic acid	0.5229 g
Calcium, Ca	596.283 mg
Lutein + zeaxanthin	240.3265 g
Fiber, total dietary	4.1149 g
Carotene, beta	1204.8131 g
Niacin	6.58 mg
Vitamin A, RAE	245.8016 g
Arginine	0.0911 g
Riboflavin	0.8285 mg
Glutamic acid	1.2504 g
Sodium, Na	394.6849 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0724 g
Total lipid (fat)	2.9929 g
Manganese, Mn	0.3448 mg
Fructose	0.2368 g
Proline	0.0736 g
Fatty acids, total saturated 16:0	0.4963 g
Sucrose	0.0512 g
Choline, total	322.0115 mg
Sugars, total	11.6987 g
Serine	0.0992 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.1824 g
Fatty acids, total saturated 20:4 undifferentiated	0.2357 g
Vitamin B-6	0.821 mg
Selenium, Se	77.5353 g
Ash	7.2965 g
Fatty acids, total saturated 18:1 undifferentiated	0.4403 g
Pantothenic acid	1.5067 mg
Phenylalanine	0.0965 g
Copper, Cu	1.4003 mg
Betaine	0.064 mg
Thiamin	0.7208 mg
Retinol	136.0003 g
Methionine	0.0302 g
Iron, Fe	7.8861 mg
Carbohydrate, by difference	15.9187 g
Phosphorus, P	908.2426 mg
Folate, total	115.8051 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1043 g
Alanine	0.1065 g
Cholesterol	226.6672 mg
Valine	0.101 g
Fatty acids, total saturated 18:2 undifferentiated	0.4454 g
Glycine	0.0944 g
Carotene, alpha	210.4948 g
Glucose (dextrose)	0.256 g
Fatty acids, total saturated 14:0	0.0101 g
Zinc, Zn	4.8166 mg
Isoleucine	0.0917 g
Fatty acids, total saturated 12:0	0.0001 g
Fatty acids, total polyunsaturated	1.0776 g
Leucine	0.1392 g
Tocotrienol, alpha	0.0064 mg
Vitamin A, IU	2660.4731 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0544 g
Folate, DFE	115.8051 g
Tryptophan	0.0301 g
Vitamin C, total ascorbic acid	65.4762 mg
Phytosterols	4.2135 mg
Galactose	0.3072 g
Tyrosine	0.0625 g
Vitamin B-12	4.5333 g
Vitamin K (phylloquinone)	46.8231 g
Fatty acids, total saturated	0.6929 g
Histidine	0.0563 g
Fatty acids, total monounsaturated	0.5128 g
Threonine	0.0938 g
Folate, food	115.8051 g
Cryptoxanthin, beta	28.134 g
Vitamin E (alpha-tocopherol)	3.5992 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1496 g
Magnesium, Mg	125.3774 mg
Lysine	0.136 g
Potassium, K	1768.6567 mg
Cystine	0.0458 g
Fluoride, F	2.56 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Tomato	1 can	62.069	13.7631	0.5397
Celery	1 stalk	10.24	1.9008	0.1088
plain yogurt	0.5 cup	0	0	0
extra beef	1 lb	403.4676	0	2.2667
orzo pasta	0.5 cup	403.4676	0	2.2667
red pepper cayenne	0.25 teaspoon	1.431	0.2548	0.0777