PCRM Action Alert

RECIPE OF THE WEEK | Low-Fat Pasta Salad

Canít decide on what to bring to the next spring potluck? Consider a pasta salad with enough flavors to keep everyone happy Ė regardless of whether the guests are vegetarian. This salad is quite colorful and the colors represented here contain a variety of protective, immune-boosting compounds.

Ingredients

Makes 6-8 servings

1 1/2 cup whole wheat bowtie or corkscrew pasta, uncooked
1 cup broccoli, chopped into bite-sized pieces
1 red onion, diced
1 12-ounce can of water-packed artichoke hearts, drained and chopped
1 red or yellow bell pepper, diced
1 1/2 cup cooked cannellini beans
2 tomatoes, seeds removed and diced
1/4 cup sliced black olives
2 tablespoons fresh basil, chopped
1/2 cup fat-free Italian salad dressing
Salt and pepper to taste

Directions

Cook the pasta according to package directions. Drain and allow to cool.

Lightly steam the broccoli, until just tender.

In a large bowl, toss together the pasta, broccoli, and remaining ingredients and season to taste with salt and pepper.

Allow to marinate in the refrigerator one to two hours before serving. Toss again before serving.

Nutrition Information | Per serving (1/6 of recipe)

calories: 367; fat: 3 g; saturated fat: 0.6 g; calories from fat: 6.8%; cholesterol: 0 mg; protein: 16.6 g; carbohydrate: 70.3 g; sugar: 8.1 g; fiber: 13.3 g; sodium: 553 mg; calcium: 112 mg; iron: 5.2 mg; vitamin C: 52 mg; beta-carotene: 837 mcg; vitamin E: 2 mg

Recipe from Food for Life instructor Kay Kitchens

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.