nutritionist Chelsea

Hi, I’m Chelsea, a nutrition coach ready to empower you with science-based info to help you become the healthiest version of yourself! Enjoy exploring my recipes and services offerings!

Lemon Orzo with Artichoke Hearts and Asparagus

Lemon Orzo with Artichoke Hearts and Asparagus

Bright and fresh, this pasta salad can be enjoyed hot, cold, or room temperature!  This recipe makes enough to serve 8, but I love to packservings in mason jars to take with me to work throughout the week.  Dinner plus meal prep for the week?  Check and check 😊

What (your ingredients):

1 12 oz. package frozen artichoke hearts

1 bunch asparagus, chopped into bite-size pieces

1 teaspoon minced garlic

Pinch of salt

1 lb. box orzo

1 ½ lemons

1 bunch fresh parsley, chopped finely

3 tablespoons extra virgin olive oil

Toppings: feta cheese crumbles, drizzle of olive oil, cracked tricolor pepper, salt to taste

How (your directions):

Boil water for pasta.  Season water generously with salt.  Hint: pasta water should be the salinity of the ocean!  Add pasta and cook according to package instructions, about 9 minutes.

In a large pan over medium heat, cook artichoke hearts in ½ cup of water.  When artichoke hearts begin to soften, add asparagus and garlic.  Turn heat to medium-low and sauté until pasta is finished cooking.

Meanwhile, in a large bowl, add parsley, olive oil, and the zest and juice from the 1 ½ lemons.

When pasta is finished cooking, add pasta and vegetables to the large bowl.  Mix all ingredients until evenly combined.

Serve hot, at room temperature, or cold!  Great with a flourish of olive, cracked pepper, and feta cheese crumbles 😊

Why (the science):  Herbs are often used only as a garnish, but they have so much nutritional power!  Parsley plays the lead with artichoke hearts and asparagus to provide an abundance of vitamin C and folic acid, which play critical roles in our immune system and heart health.

 

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