How to make perfect pasta salad.
Share Food & DiningLifestyle How to make perfect pasta salad. by: – May 27, 2011 Tweet 24 Views no discussions By Carolyn Malcoun,Contributing food editor for EatingWell MagazineGreen Pasta SaladMy go-to side dish to bring along wherever I’m invited—pasta salad—is simple to make and easy to tote. It seems to have been invented for summer picnics, potlucks and backyard barbecues!But typical versions consist of white pasta drowning, often tastelessly, in a heavy mayonnaise dressing. Luckily, it’s easy to make a light and creamy pasta salad with a lot less fat that’s still super-yummy!Here are 4 of my simple tips to help you make your favorite pasta-salad recipes healthier.Replace regular white pasta with whole-wheat pasta to add fiber—you’ll more than double the fiber per cup of pasta.Use a combination of low-fat mayonnaise, low-fat plain yogurt and olive oil instead of regular mayonnaise and you’ll cut calories and saturated fat.Double the veggies and use a variety of colorful ones. Some of my favorite pasta-salad veggies: shredded carrots, finely chopped broccoli and cauliflower, cherry tomatoes or grape tomatoes and diced bell pepper.Add fresh herbs! They boost flavor without fat or sodium. Fragrant basil is always a hit, or try tarragon, dill or cilantro.EatingWell’s Garden Pasta Salad incorporates all these healthy tricks. One pasta salad recipe that’s, dare I say it?, more delicious than most of the pasta salads I’ve eaten at potlucks. If you share it with friends, I bet you get asked for the recipe as often as I do!Garden Pasta SaladActive time: 35 minutes | Total: 35 minutes | To make ahead: Cover and refrigerate for up to 1 day.Ingredients:2 cups whole-wheat rotini (6 ounces)1/3 cup reduced-fat mayonnaise1/3 cup low-fat plain yogurt2 tablespoons extra-virgin olive oil1 tablespoon red-wine vinegar or lemon juice1 clove garlic, minced1/8 teaspoon saltFreshly ground pepper to taste1 cup cherry or grape tomatoes, halved1 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 olives1/3 cup slivered fresh basilDirections: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.Makes 6 servings, 1 cup each.Per serving: 205 calories; 9 g fat (2 g sat, 5 g mono); 1 mg cholesterol; 29 g carbohydrate; 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). Share Sharing is caring! Share