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...
This is a great salad with the perfect balance of flavors: lemon and basil are just made for each other. The tartness of the lemon is balanced with just a touch of sugar and salt.
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. Likewise, the 1/4 teaspoon of sugar is only 4 calories total (1 calorie per serving).
Combined with the sweet, salty, and tart flavor is the sweet and somewhat umami flavors from the mayonnaise and veggies.
Lemon Basil Orzo Salad
Servings: 4 | Serving size: about 2 cups salad
Cooking Time: 30 Minutes
This recipe can easily be multiplied and will keep well for about 48 hours.
Ingredients
- 3 quarts water
- 8 ounces whole wheat or gluten free orzo
- 2 Tbsp. non-fat Greek yogurt
- 2 Tbsp. reduced-fat mayonnaise
- 1 Tbsp. extra virgin olive oil
- 1/4 tsp. salt
- 1/4 tsp. sugar
- 1 lemon (juiced)
- 8 ounces cherry tomatoes
- 1 large carrot (peeled & diced)
- 1 medium green bell pepper (diced)
- 10 large fresh basil leaves (chiffonade)
Place the water in a large stock-pot over high heat and bring to a boil.
Add the orzo and cook for about 10 to 15 minutes until the orzo is al dente.
Drain and chill the pasta for at least one hour.
While the orzo is chilling, mix together yogurt, mayonnaise, olive oil, salt, sugar and lemon juice in a large bowl.
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: 4
Amount Per Serving
| Calories 286 | Calories from Fat 63 |
| % Daily Value |
| Total Fat 7g | 9% |
| Saturated Fat 1g | 4% |
| Monounsaturated Fat 3g | |
| Trans Fat 0g | |
| Cholesterol 1mg | 0% |
| Sodium 250mg | 11% |
| Total Carbohydrates 48g | 18% |
| Dietary Fiber 7g | 24% |
| Sugars 5g | |
| Protein9g |
| Vitamin K 19mcg |