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Sunday, July 26 2015

3/4   cup   dried orzo pasta (rosamarina)
12    ounces   fresh green beans, trimmed and cut into 2-inch pieces
1    10 ounce   package frozen shelled sweet soybeans (edamame)
1    cup   grape tomatoes, halved
2/3   cup   chopped seedless cucumber
1/2   cup   crumbled feta cheese (2 ounces)
1/4   cup   pitted Kalamata olives, halved
1/4   cup   chopped red onion
3    tablespoons   red wine vinegar
2    tablespoons   olive oil
2    tablespoons   snipped fresh Italian (flat-leaf) parsley
2    teaspoons   snipped fresh oregano
2    teaspoons   country Dijon-style mustard
1/2   teaspoon   salt
1/4   teaspoon   ground black pepper
In a large saucepan cook pasta according to package directions, adding green beans and edamame for the last 3 minutes of cooking; drain. Rinse with cold water; drain again.
In a large bowl combine pasta mixture, tomatoes, cucumber, cheese, olives, red onion, vinegar, oil, parsley, oregano, mustard, salt, and pepper. Cover and marinate at room temperature for 15 minutes. Chill until ready to serve.
To Serve Salad on Grilled Eggplant:
Trim 1 large eggplant and cut crosswise into eight 3/4-inch slices. Coat both sides with olive oil cooking spray and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon ground black pepper. For a charcoal or gas grill, place eggplant on the rack of a covered grill directly over medium heat. Grill for 8 to 10 minutes or until tender, turning once halfway through grilling. Divide grilled eggplant slices among dinner plates. Spoon the pasta mixture on top of eggplant.

Nutrition analysis per serving: 215 calories, 9 g protein, 27 g carbohydrate, 9 g total fat (2 g sat. fat), 8 mg cholesterol, 7 g fiber, 7 g total sugar, 13% Vitamin A, 25% Vitamin C, 482 mg sodium, 11% calcium, 13% iron

To Serve Salad with Pita Chips:
Divide the pasta mixture among small salad bowls. Serve with one 1 1/2-ounce package unsalted pita chips.

Nutrition analysis per serving: 212 calories, 9 g protein, 25 g carbohydrate, 9 g total fat (2 g sat. fat), 8 mg cholesterol, 4 g fiber, 4 g total sugar, 13% Vitamin A, 21% Vitamin C, 385 mg sodium, 10% calcium, 13% iron

vegetarian, lower carb


Per Serving: cal. (kcal) 187, Fat, total (g) 8, chol. (mg) 8, sat. fat (g) 2, carb. (g) 21, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 4, pro. (g) 8, vit. A (IU) 626.05, vit. C (mg) 12.8, Thiamin (mg) 0.28, Riboflavin (mg) 0.26, Niacin (mg) 2.04, Pyridoxine (Vit. B6) (mg) 0.19, Folate (µg) 172.04, Cobalamin (Vit. B12) (µg) 0.16, sodium (mg) 334, Potassium (mg) 384, calcium (mg) 97, iron (mg) 2.06, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:12 am   |  Permalink   |  0 Comments  |  Email

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