Low Fat Orzo Salad Food

MEDITERRANEAN ORZO SALAD

Steps:

• Bring a pot of water to a boil, season with salt, and cook the orzo for 10 minutes. Drain, rinse, and set aside to cool.
• Transfer the cooled orzo to a large mixing bowl. Add the spinach, chopped vegetables, and olives, then crumble half of the feta cheese over the pasta.
• In a small bowl, whisk the canola oil, olive oil, lemon juice, oregano and salt and pepper until mixed. Pour the vinaigrette over the pasta mixture and gently fold until the pasta and veggies are coated. Taste for seasoning and top with the remaining feta cheese.
• Refrigerate for 1 hour or overnight before serving. The pasta is best within 2-3 days, but will last in the refrigerator up to 1 week.

ORZO SALAD

Steps:

• To make the dressing, in a small mixing bowl, whisk together the lemon zest and juice, garlic, 1/2 cup olive oil, 2 teaspoons of salt and 1 teaspoon of pepper. Set the dressing aside.
• To make the salad, combine the bell pepper, cucumber, onion, chickpeas, olives, walnuts, mint and parsley in a large mixing bowl.
• Meanwhile, bring a large pot of water to a boil. Stir in 3 tablespoons of salt and a small splash of olive oil. Add the orzo and cook for 7 to 9 minutes, or according to the directions on the package. Drain the orzo in a colander, then add it to the vegetable mixture while the orzo is still hot. Immediately pour the dressing onto the orzo and vegetables, and stir to combine. The hot orzo will readily absorb the dressing. Add a splash more olive oil if the salad seems too dry. Allow the salad to cool to room temperature, and add the feta, if desired. Cover and refrigerate for 1 to 2 hours.
• Give the salad a stir, then taste and adjust the seasoning before serving, if need be.

LOW FAT ORZO SALAD

Steps:

• Mix all ingredients until coated with dressing.
• Chill one hour and stir before serving.
• (Note: measure orzo after cooked -- this recipe needs 4 cups of COOKED orzo).

RAINBOW ORZO SALAD

Steps:

• Heat oven to 200C/180C fan/gas 6. Put the peppers and onion in a roasting tin and drizzle with half the oil. Roast for 20 mins, adding the tomatoes for the final 5 mins. Leave to cool.
• Cook the orzo following pack instructions, then run under cold water to cool before draining thoroughly. Toss with the vegetables, the remaining oil, the feta and basil. Will keep in the fridge for a few days.