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Healthy Recipes
Authored By:  Walnut Marketing Board
Garlic and Swiss chard contribute to the flavor of these gormet wraps.
Diet Type: Dairy Free
Ingredients:
  • 1/2 cup chopped walnuts
  • 1 cup Orzo or small shell pasta
  • 2 teaspoons canola oil
  • 3 large cloves garlic, minced
  • 1/2 pound skinless, center-cut salmon fillet, cut into 3/4 inch cubes
  • 2 cups shredded Swiss chard, rinsed and drained
  • 1/2 cup snipped sun-dried tomatoes, covered with boiling water, soaked 5 minutes and drained
  • 2 tablespoons fresh lemon juice
  • salt and pepper to taste
  • 6 (6 inch) fat-free, whole-wheat pita breads, cut in half horizontally
  • Serves: 6
    Cooking Time: Under 30 minutes
    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
    Amount Per Serving 
    Calories 418
    Calories from Fat 110
     % Daily Value*
    Total Fat 12g19%
      Saturated Fat 1g6%
      Mono Fat 3g 
      Poly Fat 7g 
    Cholesterol 18mg6%
    Sodium 528mg22%
    Total Carbs 65g22%
      Dietary Fiber 7g30%
      Sugars 1g 
    Protein 19g 
    Iron26%
    Calcium6%
    Vitamin C15%
    Vitamin E10%
    Vitamin A14%
    Vitamin B-1213%
    Vitamin B-625%
    Pantothenic acid12%
    Niacin33%
    Riboflavin24%
    Thiamin40%
    Folate12%
    Selenium75%
    Manganese85%
    Copper30%
    Zinc11%
    Potassium20%
    Phosphorus25%
    Magnesium29%
    * 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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