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Garden Pasta Salad

:  June/July 2005, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 4.2 (123 votes)

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 to add protein and make it more substantial.


READER'S COMMENT:
"Now I`m eating this salad! I didn`t thought that healthly food can be so delicious!5 stars. "
Garden Pasta Salad Recipe

Makes: 6 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 2 cups whole-wheat rotini, (6 ounces)
  • 1/3 cup reduced-fat mayonnaise
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red-wine vinegar, or lemon juice
  • 1 clove garlic, minced
  • 1/8 teaspoon 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

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Preparation

  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.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 205 calories; 9 g fat ( 2 g sat , 5 g mono ); 1 mg cholesterol; 29 g carbohydrates; 6 g protein; 4 g fiber; 291 mg sodium; 269 mg potassium.

Nutrition Bonus: Vitamin C (97% daily value), Vitamin A (70% dv), Fiber (17% dv).

Carbohydrate Servings: 2

Exchanges: 1 starch, 1 vegetable, 2 fat (mono)


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Recipe Categories

Holiday
Memorial Day
Super Bowl
Father's Day
July 4th
Labor Day
Health & Diet Considerations
High fiber
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Style/Theme
Entertaining, casual
Picnic
Vegetarian
Ease of Preparation
Moderate
Total Time
45 minutes or less
Type of Dish
Main dish, vegetarian
Pasta
Salad, side/appetizer
Servings
6
Meal/Course
Lunch
Dinner

Ethnic/Regional
American
Mediterranean
Season
Spring
Summer
Fall
Winter
Publication
EatingWell for a Healthy Heart Cookbook (2008)
June/July 2005
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