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Recipes

Orzo Salad with Chickpeas and Artichoke Hearts
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Ingredients
½ c. orzo or other tiny pasta
2 tsp. extra virgin olive oil
1 clove garlic, peeled and crushed
1/8 tsp. salt
1/8 tsp. ground pepper
1½ tsp. lemon juice
1 (14-ounce) can of artichoke hearts, drained and chopped
1 (15-ounce) can of chickpeas, drained and rinsed
1/3 c. crumbled feta cheese
2 T. fresh dill, chopped
1½ Tbsp. fresh mint, chopped
1 large tomato, chopped
6 c. baby spinach
 
Directions
Bring a small saucepan of water to a boil. Cook orzo until just tender, about nine minutes, or according to package directions. Drain water and allow to cool. Transfer to a medium bowl and toss with oil. Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again. Serve on top of fresh spinach. If making ahead of time, wait to add tomatoes and spinach right before serving.

Makes six servings (1 cup each). Each serving has 220 calories, 6 grams (g) fat, 10 g protein, 36 g carbohydrate, 8 g fiber, 560 milligrams (mg) sodium, 121 micrograms folate and 2.7 mg iron.

Nutrition Facts
Serving Size 1 cup
Servings Per Container 6
Amount Per Serving
Calories  220 Calories From Fat 
% Daily Value *
Total Fat 
Saturated Fat 
Trans Fat  6  
Cholesterol 
Sodium  560 23%
Total Carbohydrate  36 12%
Dietary Fiber  8 32%
Sugars 
Protein  10  
Vitamin A   % • Vitamin C   %
Calcium  % • Iron  2.7 mg%
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories 2,000 2,2500
Total Fat Less than 65g 80g
   Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
   Dietary Fiber   25g 30g
Calories per gram:
      Fat 9   •   Carbohydrate 4   •   Protein 4