- LRN Recipe Box
- 7 Ingredients or Less
- Made with milk products
- Heart Healthy
- Low Calorie
- Low Carb
- Low Sodium
- President's Choice
Recipe developed by Emily Richards, PH Ec
© Heart and Stroke Foundation 2011
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750 mL (3 cups) finely chopped broccoli
175 mL (3/4 cup) whole wheat orzo
75 mL (1/3 cup) buttermilk
45 mL (3 tbsp) chopped fresh basil or 15 mL/1 tbsp dried basil
30 mL (2 tbsp) chopped fresh parsley or 15 mL/1 tbsp dried parsley
1 green onion, chopped
1 small clove garlic, minced
30 ml (2 tbsp) rice vinegar
30 mL (2 tbsp) freshly grated Parmesan cheese
Broccoli orzo salad
This salad has small pieces of broccoli that melt in your mouth with the orzo pasta. The fresh, tangy buttermilk dressing makes this salad extra delicious.
Tip: For a cold salad, simply rinse the orzo and broccoli under cold water after cooking and drain well. Add dressing as in recipe.
Tip: To make 75 mL (1/3 cup) of your own buttermilk place 5 mL (1 tsp) lemon juice into glass measuring cup and add enough skim milk to make 75 mL (1/3 cup).
Preparation time: 20 min
Cook Time: 8 min
Protein: 9 g
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 4 mg
Carbohydrate: 31 g
Fibre: 5 g
Sugar: 3 g
Sodium: 104 mg
Potassium: 322 mg
In saucepan of boiling water, cook orzo for 5 minutes. Add broccoli and cook for 3 minutes or until orzo is tender but firm. Drain well and place in bowl.
Meanwhile, in small food processor or blender, puree buttermilk with basil, parsley, green onion until smooth. Pulse in garlic and vinegar.
Pour over orzo mixture; add cheese and toss to coat well.Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.