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Broccoli Rabe & Orzo Salad

:  March/April 2010

Your rating: None Average: 4.4 (19 votes)

Lemon, oregano and feta add zing to broccoli rabe tossed with whole-wheat orzo.


READER'S COMMENT:
"I really liked this dish, and it's super easy and fast to make. I substituted quinoa twisted pasta for the orzo, and added chopped onion to the saute with the garlic (which added about 3 minutes to the saute time) and used organic feta....
Broccoli Rabe & Orzo Salad Recipe

4 servings, about 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Healthy weight | Heart healthy | High calcium | High fiber | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 cup orzo, preferably whole-wheat
  • 1 bunch broccoli rabe (about 1 pound), trimmed and chopped
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons chopped fresh oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons lemon juice

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Preparation

  1. Bring a large pot of water to a boil. Add orzo and cook 3 minutes less than the package directions. Add broccoli rabe; cook 3 minutes more. Drain in a colander and gently press out as much water as possible.
  2. Heat oil in the pot over medium heat. Add garlic; cook, stirring, until fragrant, about 30 seconds. Add oregano, salt, pepper, the broccoli rabe and orzo. Cook, stirring, until heated through, about 2 minutes. Remove from the heat; stir in feta and lemon juice.

Nutrition

Per serving: 192 calories; 10 g fat ( 2 g sat , 6 g mono ); 8 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 8 g protein; 6 g fiber; 288 mg sodium; 247 mg potassium.

Nutrition Bonus: Vitamin A (61% daily value), Vitamin C (45% dv)

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 2 fat


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Recipe Categories

Health & Diet Considerations
Low cholesterol
Low carbohydrate
Low calorie
High fiber
High calcium
Heart healthy
Healthy weight
Diabetes appropriate
Low sodium
Low saturated fat
Type of Dish
Side dish, grain
Salad, side/appetizer
Side dish, vegetable
Total Time
30 minutes or less
Preparation/ Technique
Saute
Style/Theme
Vegetarian
Quick (total 30 min. or less)
Everyday favorites
Servings
4
Ethnic/Regional
American
Season
Winter
Summer
Spring
Fall
Meal/Course
Dinner

Ease of Preparation
Easy
Publication
March/April 2010
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