Orzo Pasta Salad

In keeping with the theme of making healthier food choices, it's wise to eat a balanced diet.  Carbs, per se, are not the enemy.  Neither are fats.  We can, and should, include healthy grains and healthy fats in our daily meals.  ( I was going to say "daily diet", but we're not on a diet; we're just eating healthier.  Using the term "on a diet" implies that at some time we'll "Get off the diet."   This is simply a new way of dealing with food in a way that we're not afraid to eat.  Remember, everything in moderation."

 It is suggested that Extra Virgin Olive be included in our daily meals and that is so easy to do and  have healthy, delicious meals.

Now let's talk about including grains in our daily "diet".
Orzo is commonly made from white flour, but it can be made from whole-grain flour as well, making it a healthier pasta option. A two oz. serving of orzo is 200 calories. This small pasta is a good source of carbohydrates; one serving of orzo contains 42 grams of carbohydrates and two grams of fiber. You can get more fiber from this pasta by choosing orzo made from whole grain flour instead of white flour. The protein found in orzo, seven grams per serving, can also help boost your energy levels. You can increase the amount of protein in your diet by eating more of this small pasta and pairing it with other sources of protein such as salmon, shrimp or chicken. Orzo is also a good low-fat pasta option with only one gram of fat per serving.
　

Orzo looks like rice and tastes like pasta, which is truly the best of both worlds. Add a little olive oil and it becomes slippery and heavenly. It serves as a great sidekick to fish or chicken  or as a side dish of its own. I will often have plain orzo serve as a side dish in itself, or I’ll mix it in with salad ingredients and add a vinaigrette dressing.

This salad recipe is contributed by Joseph Harper, an associate at Joe and Son's Olive Oils.  I know you'll enjoy it.

 

 

Harper’s Orzo Pasta Salad 

Dressing: 

· 1 cup of Joe and Son’s Robust  Extra Virgin Olive Oil…Barnea or Coratina is suggested

· 1/3 cup Joe and Son’s Aged White Balsamic Vinegar

· 3 tablespoons Palma Ceia Honey ..may be purchased at Joe and Son’s

· 1/2  tablespoon Dijon mustard

· 1/2 teaspoon minced garlic

 

   1/4 teaspoon black pepper

   1 teaspoon Kosher salt

 

Wisk all dressing ingredients in a small batter bowl and refrigerate. 

 

Prepare ahead:

· 2 cups uncooked wild rice (not a blend)

· 1 lb box Orzo pasta 

            Cook according to package directions and refrigerate.

 

       Salad Ingredients: 

· 1 cup cooked fresh corn kernels..may use frozen & thawed or canned & drained..chilled

·  6 Tablespoons of finely chopped red onion  OR  1/2 cup chopped scallions..green and white parts

· 1/2 cup currants or dried craisins if currants are not available

 

  1/3 cup finely diced celery

· 3 small mixed sweet bell peppers (red, yellow, green) finely diced…about 1 1/2- 2 cups 

· 1/4 cup chopped Italian flat leaf parsley

 

Directions:

           1. Combine the cold rice and orzo in a large mixing bowl.

           2.  Mix in the cold corn, scallions, currants and bell pepper.

           3.  Gently fold in the dressing; then add the parsley.

 

 

Refrigerate for at least 2 hours (or overnight) to allow flavors to blend.

 

Makes about 10 servings.