Missouri River Medley


By Megan M. and Amy H. from St. Mary's Grade School, Bismarck, ND.

Description

A light, refreshing side dish coupling North Dakota products with vegetables and spices to create a recipe with pleasing textures and flavors.  This dish serves well as a dip for a whole grain chip and also work nicely along side a grilled meat or fish.

Nutrition Facts

Serving size: 3/4 cup

Calories159
From Fat16%
From Saturated Fat1.25%
From Sugar7%
Sodium406mg

Ingredients

Ingredient 6 servings 50 servings
Garbanzo Beans1 cup/246 g8 1/3 cup/4 lbs, 8.5 oz
Black Beans1 cup/246 g8 1/3 cup/4 lbs, 8.5 oz
Tomatos, Red, Ripe, Canned with Green Chilies1/2 cup/122 g4 1/4 cup/2 lbs, 3.8 oz
Red Pepper, fresh, chopped1/4 cup2 cups
Green Onions, fresh, chopped2 16
Corn, canned1/2 cup/123 g4 1/4 cup/2 lbs, 4.14 oz
Cilantro, fresh, chopped2 Tbsp1 cup
Italian Dressing, reduced-fat, no salt added5 oz41.65 oz
Orzo, cooked1 cup/170 g8 1/3 cup/3 lbs, 1.95 oz
Pepper, black1/2 tsp1 Tbsp, 1 1/4 tsp

Preparation
  1. Cook Orzo based on package instructions. *Note: 1 lb dry orzo yields 3.07 lbs cooked orzo. Allow to cool and place in a large mixing bowl.

  2. Open canned beans and corn, strain and place in the large mixing bowl along with the orzo.

  3. Open canned tomatoes and add directly to the bowl with orzo, beans and corn.

  4. Chop red peppers, green onions and cilantro. Add directly to the large mixing bowl with previous ingredients.

  5. Add Italian dressing and mix all ingredients until everything is well coated. Add pepper and again mix until pepper is evenly distributed.

  6. Keep dish chilled in the refrigerator until time of serving.