Diabetes Forecast

Orzo Trail Mix Salad

Per Serving

Orzo Trail Mix Salad

Makes: 6 servings
Serving Size: 1 cup
Calories 250
Fat 9 g
Saturated Fat 1.5 g
Trans Fat 0 g
Carbohydrate 38 g
Fiber 4 g
Sugars 1 g
Cholesterol 0 mg
Sodium 340 mg
Potassium 260 mg
Protein 9 g
Phosphorus 170 mg
Choices: Starch 2, Vegetable 1, Fat 1.5
  • Makes: 6 servings
  • Serving Size: 1 cup


1 cup dry whole-wheat orzo
juice and zest of 1 lemon (3 tablespoons juice)
1 Tbsp. flaxseed or extra-virgin olive oil
3/4 tsp. sea salt, or to taste
3/4 tsp. freshly ground black pepper, or to taste
4 cups packed fresh mizuna or baby lettuce mixture (4 ounces)
3/4 cup unsalted trail mix or mixture of dried fruit and nuts and/or seeds
1/2 cup finely diced, drained, marinated artichoke hearts
1/4 cups thinly sliced fresh basil


  1. Cook the orzo according to package directions. Drain.
  2. Meanwhile, whisk together the lemon juice, oil, salt, and pepper in a large bowl until combined. Add the hot orzo to the lemon vinaigrette and stir to coat. Set aside to cool for about 30 minutes, stirring occasionally to prevent sticking. Then chill in the refrigerator.
  3. Gently stir the mizuna, trail mix, artichoke hearts, basil, and desired amount of the lemon zest into the cool orzo until the mizuna is moistened. Adjust seasoning.
  4. Arrange the orzo salad in bowls, and serve at room temperature.

Tip: You'll love when a recipe does double duty. This recipe is a salad and whole grain side dish in one! Personalize it by making it with your favorite trail mix combination, such as black seedless raisins, roasted pistachios, and sunflower seeds.


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