Mediterranean orzo corn salad

Mediterranean orzo corn salad. For a meat version of this salad, added cubed cooked chicken. Photo Courtesy/FOODLAND ONTARIO

1 1/2 cups small broccoli florets

2 cups corn kernels

1 cup each diced sweet red and orange peppers

1/2 cup pitted black olives, halved

1/2 cup diced red onion

1/4 cup shredded fresh basil

1/4 cup chopped fresh parsley

1/3 cup olive oil

3 tbsp white wine vinegar

1 clove garlic, minced

1/4 tsp hot pepper flakes

Salt and pepper

In large pot of boiling salted water, cook orzo, stirring occasionally, for six minutes.

Add broccoli and cook until broccoli is tender and pasta is al dente, about one minute. Drain well and refresh under cold running water; drain again. Return to pot or large bowl. Gently stir in corn, red and orange peppers, olives, onion, basil and parsley.

In measuring cup, whisk together oil, vinegar, garlic, hot pepper flakes and salt and pepper to taste.

Pour over salad and toss gently.

(Salad can be covered and refrigerated for up to two hours. Bring out to room temperature 30 minutes before serving.)

Nutritional information:

1 serving

Protein: 8 grams

Fat: 11 grams

Carbohydrates: 44 grams

Calories: 297

Fibre: 4 grams

~ Recipe courtesy of Foodland Ontario

Creamy tortellini primavera salad

1/2 cup calorie reduced whipped dressing

1/4 cup Italian dressing

1 pkg (1 lb/450 g) frozen cheese tortellini, cooked and cooled

2 cups sugar snap peas, blanched and halved

1 1/2 cups cut asparagus (one-inch length), blanched

1/2 cup quartered cherry tomatoes

Mix the dressings in large bowl. Add the remaining ingredients; mix lightly.

Refrigerate for several hours or until chilled.

Substitute

Substitute 1 jar (313 g) roasted red peppers, drained and cut into strips for the tomatoes.

~ Recipe courtesy of Kraft Canada

Turkey black bean salad

1/2 cup olive oil

3 tbsp balsamic vinegar

2 tbsp lime juice

1 tbsp Dijon mustard

1 tbsp ground cumin

2 tsp hot pepper sauce

1/2 tsp salt

1/4 tsp pepper

1 lb boneless turkey breast, cut into four pieces

1 19 oz (540 ml) can black beans, drained and rinsed

1 1/2 cups frozen corn kernels, thawed

1/2 sweet red pepper, chopped

3 green onions, chopped

1/4 cup cilantro, chopped

In a small bowl, whisk together olive oil, vinegar, lime juice, Dijon mustard, cumin, hot pepper sauce, salt and pepper.

Place turkey in non-metal bowl or pan. Pour 1/2 of the olive oil mixture over the turkey; mix to coat turkey. Cover and refrigerate one hour to overnight. Reserve remaining olive oil mixture until ready to use.

Heat grill to medium-high. Grill marinated turkey pieces four to five minutes per side or until cooked through. Slice turkey into thin strips.

In a large bowl, mix together black beans, corn, red pepper, green onions and turkey strips. Pour reserved olive oil mixture over top; mix to combine. Stir in cilantro.

Serve immediately or refrigerate until ready to serve.

~ Recipe courtesy of http://www.ccnmatthews.com