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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
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

The refrigerator light goes on...

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.

 
 

Lemon Basil Orzo Salad



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.

2 quarts water
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
1/2 tsp salt
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.

Nutrition Facts

Serving size = about 2 cups salad

Servings = 6

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Amount Per Serving

Calories 282 Calories from Fat 63
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 1.5g 8%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 4mg 2%
Sodium 294mg 12%
Total Carbohydrates 51g 17%
    Dietary Fiber 6g 24%
    Sugars 4g
Protein 10g
Vitamin A 50% Vitamin C 50%
Calcium 4% Iron 15%
Vitamin K 16mcg Potassium 237mg