Creamy Lemon Orzo Recipe
Servings: 6
Ingredients
- 12 1/3 ounce lowfat hard silken tofu
- 1/2 c. water
- 3 x green onions chopped
- 1 x carrot finely shredded
- 1/4 c. fresh parsley or possibly mint leaves chopped (divided use)
- 2 Tbsp. capers liquid removed and chopped
- 2 Tbsp. lemon juice more to taste freshly grnd black pepper
- 1 x 6 ounce can solid white tuna (water packed)
Directions
- 1. If using tuna, drain and rinse well.
- 2. Place tofu and water in blender or possibly food processor bowl; blend till smooth and creamy. Transfer blended tofu to a large skillet or possibly saucepan and add in onions, carrot, half the parsley, capers, lemon peel, lemon juice and black pepper.
- 3. Bring to a boil over medium heat. Reduce heat, stir in tuna, if using, and pasta or possibly rice; heat through. Garnish with remaining parsley or possibly mint.
- Description: "Creamy Lemon Orzo is made with 12 ounces of pureed tofu tossed with carrots, green onions, parsley, tuna, capers and orzo." Phytopia Inc)"
- NOTES : If you are tofu-phobic, get over it with this velvety sauce. Above and beyond its health benefits, blended tofu makes a fabulous sauce base.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 132g | |
| Recipe makes 6 servings | |
| Calories 77 | |
| Calories from Fat 17 | 22% |
| Total Fat 1.88g | 2% |
| Saturated Fat 0.32g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 8mg | 3% |
| Sodium 208mg | 9% |
| Potassium 248mg | 7% |
| Total Carbs 3.52g | 1% |
| Dietary Fiber 0.7g | 2% |
| Sugars 1.49g | 1% |
| Protein 11.41g | 18% |
