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Broccoli Rabe & Orzo Salad

:  March/April 2010

Your rating: None Average: 4.5 (22 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

Makes: 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

Type of Dish
Side dish, vegetable
Salad, side/appetizer
Side dish, grain
Ethnic/Regional
American
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High fiber
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Everyday favorites
Quick (total 30 min. or less)
Vegetarian
Publication
March/April 2010
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