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Broccoli orzo salad

The fresh, tangy buttermilk dressing makes this salad extra delicious.

4-6 servings / 28 min

Prep 20 min / Cook 8 min

This salad has small pieces of broccoli that melt in your mouth with the orzo pasta. The fresh, tangy buttermilk dressing makes this salad extra delicious.

Ingredients

Salad:

  • 750 mL (3 cups) finely chopped broccoli
  • 175 mL (3/4 cup) whole wheat orzo

Dressing:

  • 75 mL (1/3 cup) buttermilk
  • 45 mL (3 tbsp) chopped fresh basil or 15 mL/1 tbsp dried basil
  • 30 mL (2 tbsp) chopped fresh parsley or 15 mL/1 tbsp dried parsley
  • 1 green onion, chopped
  • 1 small clove garlic, minced
  • 30 ml (2 tbsp) rice vinegar
  • 30 mL (2 tbsp) freshly grated Parmesan cheese
Directions
  1. In saucepan of boiling water, cook orzo for 5 minutes. Add broccoli and cook for 3 minutes or until orzo is tender but firm. Drain well and place in bowl.
  2. Meanwhile, in small food processor or blender, puree buttermilk with basil, parsley, green onion until smooth. Pulse in garlic and vinegar. Pour over orzo mixture; add cheese and toss to coat well.

Tip: For a cold salad, simply rinse the orzo and broccoli under cold water after cooking and drain well. Add dressing as in recipe.

Tip: To make 75 mL (1/3 cup) of your own buttermilk place 5 mL (1 tsp) lemon juice into glass measuring cup and add enough skim milk to make 75 mL (1/3 cup).

Nutritional info per serving (1 of 6)
  • Calories: 163
  • Protein: 9 g
  • Total fat: 2 g
    Saturated fat: 1 g
    Cholesterol: 4 mg
  • Carbohydrate: 31 g
    Fibre: 5 g
    Sugar: 3 g
    Added sugars: 0 g
  • Sodium: 104 mg
  • Potassium: 322 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011

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