Garden Pasta Salad - 29g Carbs, 4g Fiber
From: Eating Well June/July 2005, Eating Well for a Healthy Heart Cookbook
This lightly dressed pasta salad gets lots of flavor from kalamata
olives and basil. A colorful mix of diced bell pepper, shredded carrot
and tomatoes adds vitamins and minerals. Serve on a crisp bed of greens.
Toss in canned chunk light tuna, cooked chicken or flavored baked tofu
(see Note) to add protein and make it more substantial.
Nutrition Profile - -
Low calorie | Low cholesterol | Low saturated fat | Low sodium |
Heart healthy | Healthy weight | High fiber
Servings: 6
Serving Size: 1 cup each
Active Time: 35 min
Total Time: 35 min
2 cups whole-wheat rotini, (6 oz)
1/3 cup reduced-fat mayonnaise
1/3 cup low-fat plain yogurt
2 Tbsp extra-virgin olive oil
1 Tbsp red-wine vinegar, or lemon juice
1 clove garlic, minced
1/8 tsp salt
Freshly ground pepper, to taste
1 cup cherry or grape tomatoes, halved
1 cup diced yellow or red bell pepper, (1 small)
1 cup grated carrots, (2-4 carrots)
1/2 cup chopped scallions, (4 scallions)
1/2 cup chopped pitted kalamata olives
1/3 cup slivered fresh basil
1. Bring a large pot of lightly salted water to a boil. Cook pasta,
stirring occasionally, until just tender, 8 to 10 minutes, or according
to package directions. Drain and refresh under cold running water.
2. Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt
and pepper in a large bowl until smooth. Add the pasta and toss to coat.
Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to
coat well.
Servings: 6
Serving Size: 1 cup each
Nutrition per Serving:
205 Calories, 9g Fat, 2g Sat, 5g Mono, 1mg Cholesterol, 6g Protein,
29g Carbs, 4g Fiber, 291mg Sodium, 269mg Potassium
2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 fat (mono)
Make Ahead Tip: Cover and refrigerate for up to 1 day.
Ingredient note:
Precooked "baked tofu" is firmer than water-packed tofu and comes
in a wide variety of flavors. You might also like flavored baked
tofu on a sandwich or in a stir-fry.
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