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Salmon, Orzo, Walnut & Sun-Dried Tomato Wraps
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Authored By: Walnut Marketing Board
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Garlic and Swiss chard contribute to the flavor of these gormet wraps.
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Diet Type: Dairy Free
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Ingredients:
1/2 cup chopped walnuts1 cup Orzo or small shell pasta2 teaspoons canola oil3 large cloves garlic, minced1/2 pound skinless, center-cut salmon fillet, cut into 3/4 inch cubes2 cups shredded Swiss chard, rinsed and drained1/2 cup snipped sun-dried tomatoes, covered with boiling water, soaked 5 minutes and drained2 tablespoons fresh lemon juicesalt and pepper to taste6 (6 inch) fat-free, whole-wheat pita breads, cut in half horizontally
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Serves: 6
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Cooking Time: Under 30 minutes |
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| Instructions: |
| Heat walnuts in a dry skillet over medium-high heat 1-2 minutes until walnuts are slightly toasted. Set aside and reserve. Cook Orzo according to package directions; drain well. Place in a medium bowl and toss with oil. Set aside and reserve. Coat a 12 inch nonstick skillet with vegetable cooking spray and set over medium-high heat. Add garlic; saute, stirring, one minute. Stir in salmon and saute, stirring until salmon turns opaque and is cooked throughout, about 4 minutes. Combine with the Orzo. Add chard to the skillet and saute, stirring, until chard is wilted, about one minute. Add to the Orzo mixture along with the dried tomatoes, juice and walnuts. Season with salt and pepper To assemble, fill each pita half with Orzo mixture, dividing equally. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 418
Calories from Fat 110
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% Daily Value*
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| | Total Fat 12g | 19% | | | Saturated Fat 1g | 6% | | | Mono Fat 3g | | | | Poly Fat 7g | | | | Cholesterol 18mg | 6% | | | Sodium 528mg | 22% | | | Total Carbs 65g | 22% | | | Dietary Fiber 7g | 30% | | | Sugars 1g | | | | Protein 19g | | | | Vitamin B-12 | 13% | | | Vitamin B-6 | 25% | | | Calcium | 6% | | | Iron | 26% | | | Vitamin A | 14% | | | Vitamin E | 10% | | | Vitamin C | 15% | | | Thiamin | 40% | | | Riboflavin | 24% | | | Niacin | 33% | | | Pantothenic acid | 12% | | | Zinc | 11% | | | Copper | 30% | | | Manganese | 85% | | | Selenium | 75% | | | Magnesium | 29% | | | Phosphorus | 25% | | | Potassium | 20% | | | Folate | 12% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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