This tasty shrimp casserole is full of nutrients

This easy recipe for heart-healthy shrimp is prepared Greek-style for extra taste and nutrients. Don't be surprised if it becomes part of your regular dinner cooking.

• 10 ml (2 tsp) olive oil
• 2 garlic cloves, minced
• 2 ml (1/2 tsp) dried oregano
• Pinch of crushed red pepper
• 1 can (398 ml/14 1/2 oz) diced tomatoes (undrained)
• 1 can (398 ml/14 1/2 oz) reduced-sodium chicken broth
• 1 c (170 g/6 oz) orzo pasta
• 1 can (398 ml/14 oz) artichoke hearts, drained, rinsed and quartered
• 5 ml (1 tsp) freshly grated lemon zest
• Freshly ground pepper to taste
• 450 g (1 lb) cooked medium shrimp, tails removed
• 30 ml (2 tbsp) chopped fresh parsley
• 250 g (1 c/3 oz) crumbled reduced-fat feta cheese

Preparation time: 20 minutes. Baking time: 20 to 25 minutes. Serves 6.

1. Preheat the oven to 220°C (425°F). Coat an 20 × 30-centimetre (eight × 11 1/2-inch) baking dish with cooking spray.
2. Heat the oil in a large pot over medium heat. Add the garlic, oregano and red pepper. Cook, stirring, until fragrant but not coloured, 30 to 60 seconds. Add the tomatoes and mash with a potato masher. Add the broth and bring to a simmer.
3. Stir in the orzo, artichoke hearts, lemon zest and pepper. Transfer to the baking dish. Cover tightly with aluminum foil.
4. Bake the casserole for 15 minutes. Stir the ingredients in the casserole, then stir in the shrimp. Sprinkle with the parsley, then the feta. Bake, uncovered, until the orzo is firm-tender and the feta starts to melt, 5 to 10 minutes longer.

• To cook shrimp, place in a large pot of lightly salted boiling water. Cook until shrimp turn pink, two to three minutes, then drain. You can also use frozen cooked shrimp. Thaw before using.
• If possible, use whole wheat orzo for extra fibre and whole grain goodness. It's not yet widely available in stores, but it is available online.

Per one cup serving:

• 273 calories
• 27 g protein
• 33 g carbohydrates
• 6 g fibre, 4 g total fat
• 2 g saturated fat
• 154 mg cholesterol
• 544 mg sodium

With tomatoes, orzo pasta and tangy reduced-fat feta cheese, this casserole is a hit for both health and taste.