Orzo, Corn, and Roasted Bell Pepper Salad

Dairy Free
Health score
15%
Orzo, Corn, and Roasted Bell Pepper Salad
45 min.
8
162kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  •  ears shucked corn 
  • tablespoons olive oil extravirgin divided
  • 0.3 cup flat-leaf parsley fresh chopped
  •  garlic clove minced
  • 0.3 cup green onions thinly sliced
  •  jalapeno minced
  • cup orzo pasta) (rice-shaped uncooked
  •  bell peppers red
  • medium onion red peeled cut into 1/2-inch-thick slices
  • teaspoon salt 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • baking sheet
  • grill
  • aluminum foil
  • broiler
  • ziploc bags

Directions

  1. Preheat broiler.
  2. Cut bell peppers in half lengthwise; discard seeds and membranes.
  3. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened.
  4. Place in a zip-top plastic bag; seal.
  5. Let stand 15 minutes. Peel and chop.
  6. Prepare grill to medium-high heat.
  7. Cook orzo according to package directions, omitting salt and fat.
  8. Drain.
  9. Place orzo in a large bowl; drizzle with 1 tablespoon oil. Cool slightly.
  10. Place corn and red onion on grill rack coated with cooking spray; grill 5 minutes or until lightly browned, turning occasionally.
  11. Cut kernels from ears of corn; chop red onion.
  12. Add bell pepper, corn, red onion, 2 tablespoons oil, green onions, and remaining ingredients to orzo. Toss gently to combine.

Nutrition Facts

Calories162kcal
Protein9.91%
Fat32.8%
Carbs57.29%

Properties

Glycemic Index
32.38
Glycemic Load
6.42
Inflammation Score
-8
Nutrition Score
10.865652079168%

Flavonoids

Apigenin
4.05mg
Luteolin
0.23mg
Isorhamnetin
0.69mg
Kaempferol
0.17mg
Myricetin
0.29mg
Quercetin
3.29mg

Nutrients percent of daily need

Calories:162.36kcal
8.12%
Fat:6.12g
9.42%
Saturated Fat:0.92g
5.73%
Carbohydrates:24.07g
8.02%
Net Carbohydrates:21.71g
7.89%
Sugar:4.61g
5.12%
Cholesterol:0mg
0%
Sodium:300.86mg
13.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.16g
8.32%
Vitamin C:46.69mg
56.6%
Vitamin K:42.55µg
40.52%
Vitamin A:1203.55IU
24.07%
Selenium:12.24µg
17.48%
Manganese:0.31mg
15.66%
Folate:39.2µg
9.8%
Fiber:2.37g
9.46%
Vitamin E:1.37mg
9.12%
Vitamin B6:0.18mg
8.85%
Phosphorus:81.12mg
8.11%
Magnesium:29.74mg
7.43%
Potassium:244.61mg
6.99%
Vitamin B3:1.29mg
6.45%
Vitamin B1:0.1mg
6.43%
Copper:0.09mg
4.63%
Iron:0.82mg
4.55%
Vitamin B5:0.45mg
4.53%
Vitamin B2:0.06mg
3.82%
Zinc:0.56mg
3.74%
Calcium:16.71mg
1.67%
Source:My Recipes