ORZO SALAD WITH RADISHES
SWISS CHARD PASTA E FAGIOLI
This irresistible pasta salad offers the fresh crunch of celery and radishes.
PREP TIME 15 MIN. – COOK TIME 10 MIN. READY IN 25 MIN. – SERVINGS 8
1 (16 oz) box orzo 4 cups chopped Swiss chard 6 medium radishes 2 green onions
2 stalks celery
8 oz fresh mozzarella 2
/3 cup low-fat ranch dressing
STEP 1 Cook the orzo according to package directions. One minute before pasta is done cooking, add the chard to the boiling water. STEP 2 Meanwhile, finely chop the radishes, green onions, and celery. Cut the mozzarella into bite-size cubes. STEP 3 Drain the orzo mixture. In a large bowl, toss with the ranch dressing. Season with salt and pepper. Cool slightly. Add celery, green onions, radishes, and mozzarella. Toss until well combined.
Per serving: 355 calories, 12g fat, 5g saturated fat, 26mg cholesterol, 400mg sodium, 46g carbohydrate, 2g fiber, 4g sugar, 15g protein
This classic Italian soup gets a Swiss chard update, which bulks up its flavor and color.
PREP TIME 5 MIN. – COOK TIME 20 MIN. READY IN 25 MIN. – SERVINGS 6
2 tbsp olive oil ½ cup diced onions ½ cup diced carrots 1 tbsp minced garlic 1 bunch Swiss chard 1 (15 oz) can chickpeas
Save the stems! The stems of Swiss chard are edible and can be used in a number of tasty ways.
• PICKLED Chop 1 bunch stems into 1-inch pieces and place in a pot with ½ cup white vinegar, ¼ cup water, 2 tbsp sugar, and 1 tbsp salt. Simmer until sugar dissolves. Cool and store in an airtight container.
• BOILED Freeze leftover stems and add them to your next batch of chicken or vegetable stock.
• ROASTED Toss stems with 2 tbsp olive oil, 2 tsp minced garlic, and a pinch of crushed red pepper. Bake on a parchment-lined baking sheet at 400°F for 20 min., flipping halfway through.
100 MARCH 2018 4 cups low-sodium
vegetable stock 2 tsp Italian seasoning 4 oz ditalini pasta ¼ cup grated Parmesan cheese
STEP 1 In a large pot, heat the oil on medium. Add the onions and carrots and cook 5 min., stirring occasionally. Add the garlic and cook 1 min., stirring often. STEP 2 Meanwhile, trim and chop the chard. Drain and rinse the chickpeas. To the pot, add the stock and 5 cups water. Season with Italian seasoning, salt, and pepper. Heat to boiling on high. STEP 3 To the pot, add the ditalini, chickpeas, and chard. Reduce heat and simmer 10–12 min., until ditalini is tender, stirring occasionally. Serve topped with Parmesan.
Per serving: 151 calories, 7g fat, 2g saturated fat, 4mg cholesterol, 460mg sodium, 16g carbohydrate, 5g fiber, 3g sugar, 6g protein
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