You can’t have a summer barbecue or potluck without pasta salad.
Unfortunately, the typical version isn’t all that healthy — white pasta swimming in mayonnaise-based dressing.
But with a few easy fixes this classic dish can be transformed into a healthful fresh vegetable pasta salad loaded with good carbs and low in saturated fat and sodium. Best of all, it is every bit as creamy as full-fat versions.
To start, the white-flour macaroni is replaced with whole-wheat or multi-grain pasta, which adds nutrients, dietary fiber and a light, nutty flavor.
Next, the dressing gets a substantial makeover.
Plenty of colorful vegetables then are added into the mix.
Fresh herbs, such as basil, parsley or chives, also are nice.
To add protein and make the dish into a complete meal, stir in two cans of drained and flaked tuna, some diced chicken breast or some small shrimp.
Jim Romanoff,
Associated Press
Fresh vegetable pasta salad
1/2cup reduced-fat mayonnaise
1/2cup reduced-fat sour cream
2tablespoons lemon juice
1/8teaspoon cayenne pepper
1teaspoon salt
1/2teaspoon freshly ground black pepper
8ounces whole-wheat elbow macaroni (or other small shape)
1cup grated carrots
1cup thinly sliced celery
1cup cherry tomatoes, halved
1medium red bell pepper, seeded and diced
1/2cup chopped scallions
To make the dressing, in a medium bowl, whisk together the mayonnaise, sour cream, lemon juice, cayenne pepper, salt and black pepper. Set aside.
Bring a large saucepan of lightly salted water to a boil. Cook pasta according to package directions, then rinse under cold water and drain thoroughly.
Transfer the pasta to a large bowl and add the carrots, celery, tomatoes, bell pepper and scallions, Add the reserved dressing and mix thoroughly to coat. Serve immediately or cover and refrigerate until ready to serve.
Makes 8 servings. Per serving: 167 calories; 40 calories from fat; 4 g fat (2 g saturated; 0 g trans fats); 8 mg cholesterol; 29 g carbohydrate; 6 g protein; 4 g fiber; 238 mg sodium.
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