Diabetic Cooking

Salads

White Bean and Orzo Salad

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Ingredients

  • 3/4 cup uncooked orzo pasta (6 ounces)
  • 1 can (about 15 ounces) reduced-sodium navy beans, rinsed and drained
  • 1 cup packed spinach leaves, coarsely chopped
  • 1/2 cup chopped roasted red peppers
  • 3 tablespoons capers, rinsed and drained
  • 3 tablespoons chopped fresh basil
  • 3 tablespoons reduced-fat Italian dressing
  • 1/4 cup crumbled feta cheese

Directions

Cook pasta according to package directions, omitting salt.

Combine beans, spinach, roasted peppers, capers, basil, and dressing in large bowl.

Drain pasta; add to bean mixture. Add feta and toss gently.

Yield: 6 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 234, Carbohydrates: 43 g, Protein: 11 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 4 mg, Sodium: 336 mg, Fiber: 9 g

Exchanges per serving: 3 Bread/Starch, 1/2 Fat.


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