Broccoli orzo salad

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation

Ingredients

750 mL (3 cups) finely chopped broccoli

175 mL (3/4 cup) whole wheat orzo

Dressing:

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

Serves: 4-6

Nutritional Information

Calories: 163

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

Instructions

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.

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