This is a healthy and easy to make lunch recipe that you can prepare ahead to take to work or enjoy at home. Since this recipe takes a litttle longer to cook you should perpare it on your day off or the day before to allow for cooking time. If you aren't familiar with orzo, it is a rice shaped pasta also known as risoni. You can find it in the pasta section and there are whole wheat varieties available as well. Orzo is commonly used in Italian and Greek cuisine. Give this Mediterranean recipe a try!
Ingredients: (I would double the recipe to make for a few lunches during the week)
Serving size: 2
1/2 cup whole wheat orzo
1 1/2 tsp. extra-virgin olive oil
1 clove garlic, crushed and peeled
1/8 tsp. salt
1 1/2 tsp. lemon juice
1/8 tsp. fresh ground pepper
1 14-oz. can artichoke hearts, drained and chopped
1 7-oz. can chickpeas, rinsed
1/3 cup crumbled feta cheese
2 tbsp. fresh dill, chopped
1 1/2 tbsp. fresh mint, chopped
1 large tomato, chopped
2 cups baby spinach leaves
Preparation:
1.Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and toss with oil.
2.Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again.
3.Divide spinach between 2 plates and top with the salad.
Make Ahead Tip:
Prepare the salad without the tomatoes and spinach. Cover and refrigerate. Add the tomatoes just before serving and serve over the spinach.
Nutrition Info:
Per serving: 431 calories; 8 g fat (2 g sat, 3 g mono); 5 mg cholesterol; 74 g carbohydrates; 18 g protein; 9 g fiber; 705 mg sodium; 527 mg potassium.
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