RECIPES

California Avocado Orzo Salad

1 Star2 Stars3 Stars4 Stars5 Stars (1)Loading... Read Comments

Total Time:

15min

Cook Time:

15min

Nutritional Highlights (per serving)

See Full

340
Calories
19 g
Total Fat
5 g
Dietary Fiber
9 g
Protein
36 g
Total Carbs
 California Avocado Orzo Salad

If your kids suffer from brown bag boredom, shake things up by offering fun lunchbox alternatives like this playful pasta salad. With California Avocados as the star ingredient, you’ll get great flavors in every bite, and nearly 20 vitamins and minerals and monounsaturated fat. This recipe is also an excellent source (at least 20% of Daily Value) of dietary fiber and folate; a good source (10%-19% of Daily Value) of potassium, vitamin C and iron; and provides nine grams of protein per serving.

Ingredients

Serves: 6
oz.  dried orzo pasta
  ripe, Fresh California Avocados, seeded, peeled, and diced into 1/2-in. pieces
Tbsp.  lemon juice
tsp.  lemon zest
1/3  cup  Kalamata olives, pitted and cut into quarters
1/3  cup  crumbled feta cheese
1/3    English cucumber, diced into 1/2-in. pieces
1/3  cup  toasted pine nuts
Tbsp.  fresh dill, chopped
Tbsp.  Extra virgin olive oil
    Salt and pepper, to taste

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Cook the pasta according to package directions. Drain, rinse under cold water until the pasta cools, drain again, and transfer to a large bowl.
  2. In a separate bowl, gently toss the avocados in 2 tablespoons of lemon juice.
  3. Add the avocados, lemon zest, olives, feta, cucumber, pine nuts and dill into the pasta and mix to combine. Add the remaining lemon juice, olive oil, and season with salt and pepper.

Serving Suggestion: To pack in a lunchbox, place the pasta salad in a container with a tight-fitting lid.

Beverage Pairing: Pair with a glass of water with a refreshing slice of lemon. In a lunchbox, pack with a non-fat or low-fat milk jug or water bottle.

* Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 340
Total Fat 19 g
Trans Fat 0 g
Saturated Fat 3.5 g
Unsaturated Fat 10 g
Polyunsaturated Fat 4 mg
Dietary Fiber 5 g
Protein 9 g
Total Carbs 36 g
Cholesterol 5 mg
Sodium 240 mg
Potassium 370 mg
Total Sugar 3 g

Vitamin A 143 IU; Vitamin C 9 mg; Calcium 62 mg; Iron 2 mg; Vitamin D 1 IU; Folate 130 mcg; Omega 3 Fatty Acid 0.1g

% Daily Value*: Vitamin A 2%; Vitamin C 15%; Calcium 6% ; Iron 10%

 

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Liz Weiss

Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD

Read All Posts

Comments

Other categories