Low Fat Orzo Salad Recipes

ORZO SALAD

Orzo Salad image

Provided by Giada De Laurentiis

Time 40m

Yield 6 servings

Number Of Ingredients 15

Ingredients

4 cups chicken broth
1 1/2 cups orzo
1 (15-ounce) can garbanzo beans, drained and rinsed
1 1/2 cups red and yellow teardrop tomatoes or grape tomatoes, halved
3/4 cup finely chopped red onion
1/2 cup chopped fresh basil leaves
1/4 cup chopped fresh mint leaves
About 3/4 cup Red Wine Vinaigrette, recipe follows
Salt and freshly ground black pepper
1/2 cup red wine vinegar
1/4 cup fresh lemon juice
2 teaspoons honey
2 teaspoons salt
3/4 teaspoon freshly ground black pepper
1 cup extra-virgin olive oil

Steps:

Pour the broth into a heavy large saucepan. Cover the pan and bring the broth to a boil over high heat. Stir in the orzo. Cover partially and cook until the orzo is tender but still firm to the bite, stirring frequently, about 7 minutes. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely.
Toss the orzo with the beans, tomatoes, onion, basil, mint, and enough vinaigrette to coat. Season the salad, to taste, with salt and pepper, and serve at room temperature.
Mix the vinegar, lemon juice, honey, salt, and pepper in a blender. With the machine running, gradually blend in the oil. Season the vinaigrette, to taste, with more salt and pepper, if desired.
Yield: 1 3/4 cups

LOW FAT ORZO SALAD

Low Fat Orzo Salad image

This spring/summer salad is low fat, but it tastes like heaven! If you're watching fat grams and calories, you'll love this medley of fresh vegetables and light pasta.

Provided by Kitcharen

Categories Spring

Time 25m

Yield 12 serving(s)

Number Of Ingredients 11

Ingredients

4 cups orzo pasta, cooked and cold rinsed
1/2 cup tomatoes, fresh, diced
1/2 cup green pepper, fresh, diced
1/4 cup onion, minced
1 cup cucumber, diced
1/2 cup black olives, sliced
1/4 cup green olives, sliced
1 (15 ounce) can garbanzo beans, rinsed
1 (15 ounce) can kidney beans, small, rinsed
1 (16 ounce) bottle fat-free Italian salad dressing
1/2 cup fat free feta cheese, crumbled small

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).

Nutrition Facts : Calories 312.6, Fat 2.9, SaturatedFat 0.5, Cholesterol 0.8, Sodium 733.7, Carbohydrate 60, Fiber 5.7, Sugar 5.6, Protein 11.6

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