Ingredients
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8 ounces whole-wheat orzo
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1 pound peeled and deveined raw shrimp (21-25 per pound), cut into bite-size pieces
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4 cups sugar snap peas, cut into bite-size pieces
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¼ cup extra-virgin olive oil
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Zest & juice of 1 lemon
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¼ cup finely chopped dill, plus more for garnish
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1 tablespoon minced shallot
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2 teaspoons Dijon mustard
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½ teaspoon salt
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½ teaspoon ground pepper
Directions
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Bring a large saucepan of water to a boil over high heat. Add orzo and cook for 7 minutes. Add shrimp and peas and cook until the peas are tender and the shrimp are cooked through, 2 to 3 minutes more. Drain.
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Meanwhile, whisk oil, lemon zest and juice, dill, shallot, mustard, salt and pepper in a large bowl.
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Add the orzo, shrimp and peas to the bowl and toss to combine. Serve warm or at room temperature and garnished with more dill, if desired.
Frequently Asked Questions
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Besides being delicious, this salad offers a ton of nutrition. The shrimp provide protein and omega-3s. And although they are high in cholesterol, this has minimal impact on your blood cholesterol. The whole-wheat orzo and sugar snap peas provide complex carbohydrates and fiber. All three of these primary ingredients, along with other ingredients, like the olive oil, shallot, lemon and dill, provide a variety of vitamins and minerals, as well as antioxidants (even the shrimp!).
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Absolutely. It's good for up to one day in an airtight container in the fridge. Because you are preparing the salad the night before, it will give all of the flavors a chance to integrate and make this salad even tastier. When it's time to serve, you may have to add a little more olive oil and lemon juice because the orzo will absorb the dressing. Also, remember that salads like this should only be left out of the refrigerator for two hours at most, preferably in a shaded environment. If it's a hot day (temps nearing 90°F), put the dish back in the fridge or cold cooler within an hour.
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Anything from the grill would be a complement: meats, seafood, veggies, and tofu. Recipes that include skewers are a nice way to add various flavors and keep a meal simple. You can create a variety of skewers that appeal to both meat eaters and vegetarians simultaneously. You can make them look fancy, too, by alternating colors and a variation of sliced and diced foods. Potato salads would be an excellent addition. For dessert, skewered fruit can be a treat, as can s'mores and other warm-weather favorites.
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This Italian staple is so versatile. Orzo is about the same size as rice but creamier and has a shorter cooking time. You can use it in the same way as rice. This shrimp and orzo salad is a fine example of using this pasta in a cold salad. It's also a favorite in soups, grain bowls, pilafs and casseroles. If you fry orzo, it will brown and crisp like fried rice.
Additional reporting by Carrie Myers, M.S. and Linda Frahm
Nutrition Facts (per serving)
467 | Calories |
16g | Fat |
50g | Carbs |
33g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 1/4 cups | |
Calories 467 | |
% Daily Value * | |
Total Carbohydrate 50g | 18% |
Dietary Fiber 8g | 28% |
Total Sugars 5g | |
Protein 33g | 66% |
Total Fat 16g | 21% |
Saturated Fat 2g | 12% |
Cholesterol 183mg | 61% |
Vitamin A 1251IU | 25% |
Vitamin C 58mg | 64% |
Folate 44mcg | 11% |
Sodium 490mg | 21% |
Calcium 137mg | 11% |
Iron 5mg | 26% |
Magnesium 115mg | 27% |
Potassium 586mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.