This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.
"Life is a combination of magic and pasta." -Fellini, Italian filmmaker
You have to use some salt in your food. This salad with salt gives that pop in your mouth of all the ingredients coming together. Remember that 1/8 tsp is about 300 mg of sodium. Look at the other ingredients to make sure there’s enough salt in the recipe to make it taste good.
Servings: 6 | Serving size: about 2 cups salad
Cooking Time: 30 Minutes
This recipe can easily be multiplied and will keep well for about 48 hours.
|12 ounces||whole wheat or gluten-free orzo|
|1/4 cup||non-fat sour cream|
|1/4 cup||reduced-fat mayonnaise|
|1 Tbsp||extra virgin olive oil|
|1/4 cup||fresh lemon juice|
|16 ounces||cherry or grape tomatoes|
|1 large||carrot (peeled and cut matchstick)|
|1 cup||green bell pepper (diced)|
|1/2 cup||fresh basil (chiffonade)|
Place the water in a large stock-pot over high heat and bring to a boil. Add the orzo and cook for about ten minutes until the orzo is al dente. Drain and chill the pasta for at least one hour.
While the orzo is chilling, mix together sour cream, mayonnaise, olive oil, salt and lemon juice. Chill well.
Add vegetables and orzo to the dressing and toss well.
Chill for at least 2 hours; overnight is best. Add the basil and fold into the salad about 15 minutes before serving.
Serving size: about 2 cups salad
|Calories 282||Calories from Fat 63|
|% Daily Value|
|Total Fat 7g||11%|
|Saturated Fat 1.5g||8%|
|Monounsaturated Fat 3g|
|Trans Fat 0g|
|Total Carbohydrates 51g||17%|
|Dietary Fiber 6g||24%|
|Vitamin A 50%||Vitamin C 50%|
|Calcium 4%||Iron 15%|
|Vitamin K 16mcg||Potassium 237mg|