Total time: 30 minutes plus 1 hour chilling | Serves 8
Note: Hungarian green peppers are pale green, long and thin. Look for them at well-stocked markets. If you can't find one, substitute a green bell pepper.
- Nonstick cooking spray
- 1 teaspoon olive oil
- 1 shallot, minced
- 1 cup orzo
- 1 (14 1/2-ounce) can nonfat chicken broth
- 1/4 cup white wine vinegar
- 2 tablespoons lemon juice
- 5 tomatoes, diced
- 2 zucchini, diced
- 2 yellow squash, diced
- 1 Hungarian green pepper, seeded and diced
- 1 cup diced red onion
- 2 tablespoons minced basil
- 1 1/2 teaspoons salt
- 1/2 teaspoon freshly ground pepper
- 1 head Boston lettuce, coarsely chopped
- 2 tablespoons dry-roasted sunflower seeds
Step 1Spray bottom of large saucepan with nonstick cooking spray. Heat oil over medium-low heat, then add shallot and saute about 1 minute, stirring. Stir in orzo. Add broth. Heat to boiling. Reduce heat, cover and simmer until orzo is tender and liquid is absorbed, 10 to 11 minutes. Put orzo in large bowl. Stir in vinegar and lemon juice. Stir in tomatoes, zucchini, yellow squash, green pepper, onion, basil, salt and pepper.
Step 2Cover and chill 1 hour. Stir in lettuce. Spoon into serving bowl and sprinkle with sunflower seeds.
114 calories; 492 mg sodium; 0 cholesterol; 2 grams fat; 19 grams carbohydrates; 6 grams protein; 1.08 grams fiber.
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