Delicious Decisions: Warm Orzo Salad with Black Beans and Ham

  • Serves: 4


Description

Bright yellow pasta, dark black beans, and colorful bell peppers make this currylike salad beautiful. It’s a great one-dish meal to take on a picnic or pack for brown bag lunches.

Ingredients

2    teaspoons olive oil and 2 teaspoons olive oil, divided use
1    medium onion, diced
1    medium garlic clove, minced
2    large red or yellow bell peppers or a combination, diced
1/2 cup dry white wine (regular or nonalcoholic)
1/2 to 1 cup frozen whole-kernel corn
1    cup dried orzo or dried pastina
2    tablespoons red wine vinegar
1    teaspoon ground cumin
1/2 teaspoon ground turmeric
1/8 to 1/4 teaspoon crushed red pepper flakes
1 15.5-ounce can no-salt-added black beans, rinsed and drained
4 to 5 ounces lower-sodium, low-fat ham, minced (about 1 cup)

Cooking Instructions

<In a large nonstick skillet, heat 2 teaspoons oil, swirling to coat the bottom. Cook the onion and garlic over medium-high heat for 3 minutes, stirring occasionally.

Reduce the heat to medium. Stir in the bell peppers. Cook for 2 to 3 minutes.

Pour in the wine. Cook for 5 minutes, or until the peppers are very soft and most of the wine has evaporated.

Stir in the corn. Cook for 2 minutes, or just until heated through. Remove from the heat.

Prepare the orzo using the package directions, omitting the salt. Drain well in a colander.

In a large bowl, stir together the vinegar, remaining 2 teaspoons oil, cumin, turmeric, and red pepper flakes.
 
Stir in the beans, ham, bell pepper mixture, and orzo. Serve warm or at room temperature.



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Nutritional Analysis
Per serving
Calories Per Serving
413
Total Fat
7.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
4.0 g
Cholesterol
14 mg
Sodium
277 mg
Carbohydrates
65 g
Fiber
9 g
Sugar
12 g
Protein
19 g

Dietary Exchanges


3½ starch, 2 vegetable, 1½ very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Eighth Edition, Copyright © 2010 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.