Thursday, June 30, 2016

Orzo Salad with Spicy Buttermilk Dressing

Recipe from Barbara Lauterbach, Cooking Light and Southern Living
Husband-Tested in Alice’s Kitchen
Yield: 4 servings

This tasty and colorful salad gets a spicy kick from its buttermilk dressing which includes chili powder and cayenne.  What a great meal for a picnic or the lunch box!

1 cup uncooked orzo (I used whole-wheat orzo.)
1 cup frozen whole-kernel corn, thawed and drained
12 cherry tomatoes, quartered (I used 3 very small tomatoes, large dice.)
3 green onions, sliced
1 cucumber, large dice (This is optional, but it’s summer and I had an abundance of cukes.)
1 (15-ounce) can black beans, rinsed and drained (I used cooked dried black beans that I had made in the slow cooker.)
¼ cup low-fat buttermilk
3 Tablespoons chopped fresh cilantro, divided
3 Tablespoons fresh lime juice
2 Tablespoons light sour cream (I used plain Greek yogurt.)
2 Tablespoons mayonnaise
1 teaspoon chili powder
½ teaspoon kosher salt
¼ teaspoon black pepper
1/8 to ¼ teaspoon ground red pepper (cayenne pepper)
2 garlic cloves, crushed
1 peeled avocado, cut into 8 wedges
1 Tablespoon chopped fresh parsley (Optional)

Cook orzo according to package directions, omitting salt and fat. Drain and rinse; drain well. Place orzo, corn, and next 3 ingredients (through beans) in a large bowl; toss.
Combine buttermilk, 2 tablespoons cilantro, and next 8 ingredients (through garlic) in a small bowl, stirring well with a whisk. Drizzle over orzo mixture; toss. Top with avocado; garnish with remaining cilantro and parsley.


Nutritional Information: (serving size: 1 3/4 cups orzo mixture, 2 avocado wedges, 3/4 teaspoon cilantro, and 3/4 teaspoon parsley) Calories 424; Fat 15.3 g; Saturated fat 2.3 g; Mono fat 8.4 g; Poly fat 2.7 g; Protein 12.7 g; Carbohydrate 63.8 g; Fiber 10.1 g; Cholesterol 6 mg; Iron 1.8 mg; Sodium 607 mg; Calcium 80 mg

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