orzo salad with beans zucchini

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Orzo Salad with Black Beans, Zucchini and Tomatoes

 

Recipe By :Weight Watchers Points 4

Serving Size : 4 Preparation Time :0:00

Categories : Meatless Mains

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup orzo

1 cup canned black beans -- rinsed, drained, and patted dry

1 cup diced zucchini -- (1/2-inch)

1 large tomato -- cut into 1/2-inch dice

1/4 cup coarsely chopped fresh basil

2 tablespoons balsamic vinegar

1 tablespoon extra-virgin olive oil

1 garlic clove -- minced

1/4 teaspoon salt

pinch freshly ground pepper

 

Cook the orzo according to package directions. Drain into a strainer set over a

bowl, reserving 2 tablespoons of the cooking water. Rinse the orzo under cool

water and drain well.

 

Combine the orzo, beans, zucchini, tomato, and basil in a large bowl. Whisk

together the pasta cooking water, vinegar, oil, garlic, salt, and pepper in a

small bowl. Pour over the salad and toss gently.

 

MAKES 4 SERVINGS

 

Per serving (1 1/4 cups): 244 Calories, 4 g Fat, 1 g Sat Fat, 0 mg Cholesterol

312 mg Sodium, 45 g Carbohydrate, 5 g Fiber, 9 g Protein, 43 mg Calcium. POINTS:

4.

 

Tip: If you can't find fresh basil, substitute an equal amount of chopped fresh

parsley, and 1/2 teaspoon of dried oregano, rosemary, or marjoram.

 

Source:

" Weight Watchers Walking Supplement, Spring/Summer 2002 "

 

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Per Serving (excluding unknown items): 254 Calories; 5g Fat (16.7% calories from

fat); 10g Protein; 43g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 340mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit;

1 Fat.

 

NOTES : This summery flavored salad has staying power. The combination of beans

and pasta is a great protein fix, and the fiber-rich beans help you feel fuller

longer.

 

Nutr. Assoc. : 0 0 5663 0 3332 0 0 0 0 0