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Prep Time:10 minsAdditional Time:5 minsTotal Time:15 minsServings:1Yield:3 cupsJump to Nutrition Facts
Prep Time:10 minsAdditional Time:5 minsTotal Time:15 minsServings:1Yield:3 cups
Prep Time:10 mins
Prep Time:
10 mins
Additional Time:5 mins
Additional Time:
5 mins
Total Time:15 mins
Total Time:
15 mins
Servings:1
Servings:
1
Yield:3 cups
Yield:
3 cups
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1tablespoontomatillo salsa1tablespoonlow-fat plain Greek yogurt1cupcherry tomatoes, halved¾cupchopped red bell pepper¾cupfrozen shelled edamame (4 oz.), cooked according to package directions, drained and cooled½cupcooked orzo, preferably whole-wheat, cooled¼cupchopped red onion2tablespoonsshredded pepper Jack cheese⅛teaspoonsalt⅛teaspoonground pepperHot sauce, to taste1tablespoontoasted pepitas (see Tip)Lime wedge, for serving
Cook Mode(Keep screen awake)
Ingredients
1tablespoontomatillo salsa
1tablespoonlow-fat plain Greek yogurt
1cupcherry tomatoes, halved
¾cupchopped red bell pepper
¾cupfrozen shelled edamame (4 oz.), cooked according to package directions, drained and cooled
½cupcooked orzo, preferably whole-wheat, cooled
¼cupchopped red onion
2tablespoonsshredded pepper Jack cheese
⅛teaspoonsalt
⅛teaspoonground pepper
Hot sauce, to taste
1tablespoontoasted pepitas (see Tip)
Lime wedge, for serving
DirectionsWhisk salsa and yogurt in a small bowl. Set aside.Combine tomatoes, bell pepper, edamame, orzo, onion, and cheese in a bowl. Add salt, pepper, and the salsa dressing; toss to combine. Season with hot sauce to taste, sprinkle with pepitas, and serve with lime wedge, if desired.TipsTip: Pepitas are pumpkin seeds, but they differ from the seeds you scrape out of your Halloween pumpkin: they come from certain varieties of pumpkins that produce seeds without a tough outer hull. You can find pepitas in bulk bins in natural-foods stores and large supermarkets, and online at nuts.com and elsewhere. To toast: Set a small pan over medium heat and add pepitas. Cook, stirring frequently, until lightly browned, about 1 to 2 minutes.To make ahead: Cook pasta up to 1 day ahead and refrigerate.Originally appeared: Diabetic Living Magazine, Summer 2019
Directions
Whisk salsa and yogurt in a small bowl. Set aside.Combine tomatoes, bell pepper, edamame, orzo, onion, and cheese in a bowl. Add salt, pepper, and the salsa dressing; toss to combine. Season with hot sauce to taste, sprinkle with pepitas, and serve with lime wedge, if desired.TipsTip: Pepitas are pumpkin seeds, but they differ from the seeds you scrape out of your Halloween pumpkin: they come from certain varieties of pumpkins that produce seeds without a tough outer hull. You can find pepitas in bulk bins in natural-foods stores and large supermarkets, and online at nuts.com and elsewhere. To toast: Set a small pan over medium heat and add pepitas. Cook, stirring frequently, until lightly browned, about 1 to 2 minutes.To make ahead: Cook pasta up to 1 day ahead and refrigerate.
Whisk salsa and yogurt in a small bowl. Set aside.
Combine tomatoes, bell pepper, edamame, orzo, onion, and cheese in a bowl. Add salt, pepper, and the salsa dressing; toss to combine. Season with hot sauce to taste, sprinkle with pepitas, and serve with lime wedge, if desired.
Tips
Tip: Pepitas are pumpkin seeds, but they differ from the seeds you scrape out of your Halloween pumpkin: they come from certain varieties of pumpkins that produce seeds without a tough outer hull. You can find pepitas in bulk bins in natural-foods stores and large supermarkets, and online at nuts.com and elsewhere. To toast: Set a small pan over medium heat and add pepitas. Cook, stirring frequently, until lightly browned, about 1 to 2 minutes.
To make ahead: Cook pasta up to 1 day ahead and refrigerate.
Originally appeared: Diabetic Living Magazine, Summer 2019
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Nutrition Facts(per serving)403Calories13gFat51gCarbs24gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
