Monday, April 25, 2011

Recipe for Veggie and Orzo Salad

Makes 6 generous servings, each approximately 233 calories, 6 grams fat, 38 grams carbs, 3.5 grams fiber, 8.5 grams protein, 6 WW Points+


1 TBSP olive oil
1 cup diced red pepper
1 cup diced onion
2 large cloves garlic, pressed through garlic press or minced finely
½ lb orzo pasta
1 tsp dried oregano
2 ½ cups vegetable broth
1 cup frozen peas, slightly defrosted
1 cup chopped fresh tomatoes (canned, drained, would probably also work)
Juice of ½ a large lemon
½ cup feta cheese, crumbled (or more)
Lemon wedge for serving
Salt and pepper to taste

Heat oil in Dutch oven over med heat. 
Add peppers and onions and cook until softened about 10 minutes.  Add in garlic and cook for an additional minute.  Turn up heat to med-high.  
Stir in orzo and oregano and toast, stirring occasionally for 5 minutes or until orzo is beginning to brown. 
Add in 2 ½ cups vegetable broth and tomatoes, bring to boil, and then reduce to simmer for 10 minutes.  Drain off any excess liquid.
Stir in peas and warm for 3 minutes. 
Remove from heat and taste for salt and pepper.   Stir in lemon juice and feta.  Serve warm or cold.