Pasta Salad Recipe Swapped with Healthy Ingredients
Anjali Shah is a food writer and owner of The Picky Eater, a healthy food and lifestyle blog. Anjali Shah grew up a “whole wheat” girl, but married a “white bread” kind of guy. Hoping to prove that nutritious food could in fact be delicious and desirable, she taught herself how to cook and successfully transformed her husband’s eating habits from a diet of frozen pizzas and Taco Bell to her healthy, yet flavorful recipes made with simple, wholesome ingredients. The Picky Eater chronicles her adventures creating healthy recipes that her “fast food loving husband” enjoys. You'll also find healthy lifestyle tips, recipe makeovers, snippets of Anjali's everyday life, and other personal anecdotes along with her recipes on her blog. More about Anjali: She is a traveler, adventurer, cooking- show addict, lover of veggies, self-taught chef, and a Bay Area native. Follow her on Twitter, Facebook, Pinterest, or Google+.
If you love pasta salad, but always avoid it at restaurants because it’s usually loaded with fat and calories and has very low nutritional value. But this recipe with its whole grains, low fat dressing and tons of veggies really increase the health value of this recipe. Add a little parmesean cheese or flavoured/baked tofu for protein, and you've got yourself a healthy complete meal.
- 2 cups whole-wheat rotini, (6 ounces)
- 1/3 cup reduced-fat mayonnaise
- 1/3 cup low-fat plain yoghurt
- 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
- I think I’ll probably also add baby spinach (chopped)
- 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, yoghurt, 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.
Nutritional Info (6 servings, 1 cup each)
Calories: 205; 9 gms fat
Protein: 6 gms
Fibre: 4 gms
*Images courtesy: © Thinkstock photos/ Getty Images
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