Blueberry, orzo, and sweet corn salad

This little bauble of health is all about fiber, vitamin C, vitamin K, and manganese. One blueberry has less than one calorie! When choosing your blueberries, avoid ones with green tops (too tart!). Blueberries freeze well – stock up while they are in season and save some to perk up the winter, well, blues. “Blueberries are a rich source of anthocyanin antioxidants, which are phytonutrients known to promote health of the cardiovascular system, brain, and eyes,” says Alyssa DeBord, a Women, Infants and Children (WIC) dietitian and coordinator for Kaiser Permanente. “Blueberries are also low on the glycemic index, meaning they have a minimal impact on blood sugar compared to many other fruits.”

This recipe first appeared on the Kaiser Permanente Washington food and fitness blog. For more recipes from Kaiser Permanente Washington, visit kp.org/wa/health.

Ingredients

  • 8 ounces dried orzo pasta
  • 2 cobs fresh sweet corn
  • 1 1/2 cups fresh blueberries
  • 1/2 cup crumbled feta cheese
  • 1/2 cups white balsamic dressing
  • 1/2 cup pecans, chopped
  • 2 green onions, chopped
  • Salt and pepper, to taste

Directions

  1. Cook pasta al dente (check package for cooking time). Drain and cool to room temperature.
  2. Remove corn kernels from cob.
  3. Mix pasta, corn, blueberries, and feta together.
  4. Toss with dressing.
  5. Top with pecans and green onions, and add salt and pepper to taste. 6. Refrigerate before serving.

Nutrition Information (per serving)

  • Calories: 401
  • Total fat: 12 g
  • Saturated fat: 4.3 g
  • Cholesterol: 61 mg
  • Carbohydrates: 63 g
  • Fiber: 2.3 g
  • Sugar: 11 g
  • Protein: 13 g
  • Sodium: 247 mg

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Executive Chef

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