The season for picnics, barbecues and bring-your-owns is coming! Today’s pasta salad is the perfect dish for all three. It tastes great, is visually appealing, and it leads to happy and satisfying guests.
Lemon dishes require a small type of pasta, Orzo, that resembles the size, shape, and texture of rice. Orzo is often rich in vitamins and minerals such as iron, magnesium and B vitamins. In this recipe, Orzo absorbs a delicious lemon dressing. The longer you sit, the better the taste.
The combination of orzo and asparagus makes it even more nutritious. Asparagus is low in calories, less than 4 calories per spear, and low in sodium. An excellent source of folic acid, dietary fiber and potassium. Michigan is a large producer of asparagus and we are heading towards the heyday of asparagus in Michigan.
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According to the Michigan Asparagus Advisory Board, about 150 Michigan farmers produce about £ 20 million of asparagus, making it the number one producer in the state. The asparagus season in Michigan is short. It lasts about 7 weeks and the harvest starts in May and ends in June.
Today’s salads can be prepared as a side dish or as a stand-alone meal with some additions. Check out these ideas.
protein: Add cubes of grilled chicken, salmon, steak, shrimp and tofu.
pasta: Use a bow tie, penne, or moss touch chori noodles. Choose whole wheat pasta for extra protein and fiber. It will help keep you full until your next meal.
vegetable: Are you a fan of asparagus? no problem. Replace asparagus with something else. Include red pepper, carrots, celery or green onions to add more color and nutrition.
If you make this salad in advance for a social gathering, make enough so that you can leave it on your own. This dish is perfect for day trips and office lunches.
Bethany Sayre is a dietitian nutritionist registered with Henry Ford Health. For more recipes and health information, please visit henryford.com/blog. If you have any questions about today’s recipe, please email HenryFordLiveWell@hfhs.org.
Lemon orzo pasta salad and asparagus
Saab: 6 / Preparation time: 35 minutes / total time: 35 minutes
Lemon juice ½ cup
2 tablespoons of lemon zest
2 pieces of garlic, chopped
1/8 teaspoon salt
1/4 teaspoon ground black pepper
¼ cup olive oil
1 lb of asparagus, trimmed wood edges and cut into 1 inch pieces
2 cups of dry orzo pasta
Freshly chopped parsley ¼ cup
½ cup of blue onion, diced
¼ cup of feta cheese crumbles
Lemon slices for serving
In a small mixing bowl, mix lemon juice, lemon zest, garlic, salt, pepper and olive oil. Save it. Bring the water to a boil. Add orzo and stir well, heat for about 10 minutes until soft. Add asparagus during the last 2 minutes of cooking. Drain, but do not rinse. Add warm orzo and asparagus to a large mixing bowl. Add dressing and parsley. Mix well. Top with green onions, feta cheese and lemon slices. Consume chilled or at room temperature.
From Henry Ford Live Well.
194 calorie (From 52% thick), 11 grams thick (2 grams I sat down.thick), 21 grams carbohydrate5 grams protein110 mg sodium6 mg cholesterol61 mg calcium3 grams fiber.. Food exchange: 1 vegetable, 1 starch, 2 fats.
